BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 3 ROUNDS 100m Run 10 Up Downs :30 Dead Hang :30 Plank Hold Into… 2 ROUNDS :30 Alt. Crossovers :30 Alt. Scorpions :30 Alt. Spiderman Lunges :30 Bird Dogs Into… 3 ROUNDS 5 Inchworms + Push Ups 10 Scap Push Ups 10 Scap Pull Ups...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 10 Alt. Sampson Stretches 10 Curtsey Squats 5 Inch Worms + Push-Up 10 Up-Downs Partner Strength Clean and Jerk (3-3-3) IN TEAMS OF 2… 3-3-3 Clean & Jerk* *P1 completes 3 Clean & Jerk then P2 completes 3 Clean & Jerk...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 2:00 Bike (every :30 bump up the pace- start out EZ and finish with a HARD effort) Then… 3 ROUNDS: 10 Alt Box Step Ups 10/10 Single Arm DB Deadlifts 10/10 Single Arm DB Bent Over Rows Workout Metcon (AMRAP – Rounds and Reps) ON...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 3-4 ROUNDS w/ Single KB… 10 KB Romanian DL 5/5 Single Arm KB Bent Over Rows :15 L arm FR Hold :15 L arm OH Hold :15 R arm FR Hold :15 R arm OH Hold 10 “Strict Burpees” *Strict Burpee = Air Squat Down...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 400m Team Run 2 ROUNDS 1:00 Mountain Climbers 1:00 Jumping Jacks 1:00 Groiners (Twist Optional) 1:00 Hollow Rocks 1:00 Alt. Sit-Thrus 2 ROUNDS 10 Scap Pull-Ups 5 False Grip Ring Rows 10 DB Deadlift 10 Lunges Workout Metcon (AMRAP – Rounds and Reps) AMRAP x...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) Bike @ Moderate Pace for 2:00 1 ROUND 8 Up-Downs 8 Cossack Squats 8 PVC Pass Through 8 PVC Back Rack Squat Into… 1 ROUND 6 Burpees 6 PVC Lunge Pass Through 6 PVC Overhead Squat 6 PVC Snatch Grip Sots Press Strength Metcon (Weight)...Read More

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 1-2 ROUNDS (6 MIN CAP) :30 Bike 5 DB Deficit Push-Ups (on or off knees) 10 Alt. DB Renegade Rows (no push-up in between rows) :30 Bike 5 DB Burpees 5 DB Hang Power Cleans :30 Bike 5 DB Squat Cleans 5 DB Push Press...Read More

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) Play a Game! or Rowling! Workout Metcon (No Measure) FOR TIME 500m Row 25 Hand-Release Push-Ups 400m Row 20 Hand-Release Push-Ups 300m Row 15 Hand-Release Push-Ups 200m Row 10 Hand-Release Push-Ups 100m Row 5 Hand-Release Push-Ups -16:00 Hard Cap- (Score is Time)Read More

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) With a light bumper plate… AMRAP x 5 MIN 10 Plate Deadlifts 10 Plate Push Press 10 Air Squats 10 Bicycle Kicks Workout Metcon (4 Rounds for reps) 4 SETS 1:00 MAX Plate Ground to Overhead -Rest :30- 1:00 MAX Plate Squats -Rest :30- 1:00...Read More

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 2 ROUNDS :30 Bike (Moderate Pace) :30 Step Ups :30 Russian KB Swing (Light) Right Into… 2 ROUNDS :30 Bike (Hard Pace) :30 Up Downs :30 American KB Swing (Light) Workout Metcon (Weight) EMOM x 8 MINUTES MIN 1 – 12 Up-Down Alt. Box Step-Ups...Read More