BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES* :20 Bike (Workout Pace!) 16 Shoulder Taps 8 Forward Lunges 6 Up-Downs Workout Metcon (Time) EVERY 3 MINUTES FOR 30 MINUTES… 15/12 Cal Bike 12 Hand Release Push-Ups 9 Up-Down Box Jump Over (24/20)Score is your slowest round! Optional Finisher Warm-up...Read More

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 2 ROUNDS 5 Knee Push-Ups 10 Tall Plank Alt. Shoulder Taps 100m Jog 5 Wall Squats 10 Alt. Lunges Workout Metcon (No Measure) EMOM x 15 MINUTES MIN 1 – 5 DB Push-Ups + 10 Alt. Renegade Rows MIN 2 – 15/12 Cal. Row MIN...Read More

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 2 Rounds of… 10 RKBS → 10 KB Swings (focus on lockout overhead) :30 Mountain Climbers + :30 Plank → 10 Sit-Ups 10 Step Ups→5 Box Jumps Workout Metcon (Time) 2 ROUNDS FOR TIME 21-15-9 Kettlebell Swing Sit-Ups Box Jumps -16:00 Hard Cap-Read More

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 5/5 Single Arm DB Up-Downs* 25ft High Knees 5/5 DB Deadlifts (sumo or suitcase style) 25ft. Butt Kickers 5/5 Single Arm Strict Press Workout Metcon (5 Rounds for time) EVERY 3:00 FOR 5 SETS 200m Run 5/5 Single Arm DB Burpees...Read More

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 2 ROUNDS 20 Single-Unders → :20 Double-Under practice 10 Air Squats → 10 Alt. Bodyweight Lunges 5 KB Sumo DL + 5 Upright Rows → 5 SDHP Workout Metcon (AMRAP – Rounds and Reps) 3 SETS AMRAP x 5 MINUTES 5 KB SDHP 10 Alt....Read More

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 4 ROUNDS (4:00 in total) :15 WORK AT EACH MOVEMENT Jumping Jacks Groiners (or mountain climbers) Up-Downs Med. Ball Deadlifts Workout Metcon (No Measure) EMOM x 15 MINUTES MIN 1 – 250/200m Row MIN 2 – 15 Med. Ball Squat Cleans MIN 3 – 10...Read More

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 2 ROUNDS :30 Bike 20 Plate Hops 10 Plate Ground to Overhead 30 Russian Twists Workout Metcon (AMRAP – Rounds and Reps) ON A 14:00 RUNNING CLOCK… 50/40 Cal Bike Immediately into …. AMRAP in Remaining Time of: 20 Slam Balls 10 Alt. Slam Ball...Read More

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 200m Run Into… 2 ROUNDS 10 Scap Push-ups* 10 Air Squats 5/5 Single Arm DB Strict Press Workout Metcon (AMRAP – Rounds and Reps) “TRIPLE AMRAP” AMRAP x 4 MINUTES 10 Wall Balls 10 Push-Ups 50m Sprint -Rest 1:00- Repeat! -Rest 1:00- Repeat!Read More

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 3 ROUNDS :30 Row (Arms → Arms + Hips → Full Strokes) 7 DB Deadlift → 5 DB Burpees → 5 DBL DB Snatch Workout Metcon (No Measure) EMOM x 14 MINUTES MIN 1 – 15/12 Cal. Row MIN 2 – 5 DB Devil’s Press...Read More

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 1 ROUND 20 Single-Unders 10 KB Deadlifts :20 Hollow hold 20 Fast Singles 7 KB Sumo DL High Pull 20 Hollow Flutter Kicks 20 Slow Singles Then… :20 of Double Under attempts Workout Metcon (Time) FOR TIME 50-40-30-20-10 Russian KBS Sit-Ups Double Unders -14:00 Time...Read More