BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 100m Run Immediately into… 2 ROUNDS 20 Plate Hops 20 Mountain Climbers 10 Plate G2O 5 Inch Worms Immediately into… 100m Run Workout Metcon (5 Rounds for time) 5 SETS FOR TIME 200m Run 12 Push-Ups 16 Alt. V-Ups -Rest 1:00 b/t Sets-Read More

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 1 ROUND 5 DB Front Squats 10 Alt. Reverse Lunges (bodyweight) 5 DB Push Press 5/5 Moose Antlers Immediately into … 1 ROUND 10 DB Thrusters 10 DB Alt. Reverse Suitcase Lunges 10 Cat/Cows Workout Metcon (Time) FOR TIME 28-22-16-10-4 DB Thrusters DB Alt. Reverse...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 3 ROUNDS 200m Run 50ft Walking Lunge → 50ft KB FR Walking Lunge → 50ft Filly Lunge* 7/7 KB or DB Power Clean 15 Band Pull-Aparts Workout Metcon (AMRAP – Rounds and Reps) “TRIPLE AMRAP” AMRAP x 5 MINUTES 5 KB Swing (53/35)|(35/26) 5 Wall...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) FBB Warm-up…3 Rounds, Increasing Effort Each Round 1:30 Row or Bike (start slow and end moderate/high in final round) 10 Up-downs 20 Single Unders 10 Russian Step-Ups (knee to chest during step-up with non-plant leg) 20 Hollow Flutters (1L / 1R = 1 Rep) 10...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 3 ROUNDS 10 Bootstrappers Stretches* 20 Plank Shoulder Taps (HS options in Rd2 / Rd3**) 10 PVC Pass-Thrus 10 PVC Overhead Squats 20’ Slow Bear Crawl 20’ Slow Inch-Worm Extended Warm-up Warm-up (No Measure) EMOM x 6 MINUTES* MIN 1 – HSPU Strict Skill Development...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 1 SET 10-15m, Perform movement then Jog Back… Walking Knees to chest Walking quad stretch Lateral over-under (change direction half way) Walking figure four Lunge with twist Toy soldiers Walk on toes Walk on heels -Quick Rest- 1 SET 10-15m, Perform movement then Jog Back…...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) Partner Warm-up… One athlete on the bike the other with a PVC 1 ROUND P1: Bike P2, Complete Full Round 5 Inch Worms 5 Behind the Neck Snatch Press with PVC 5 Behind the Neck Snatch Press from ¼ squat (PVC) 5 Sots Press (PVC)...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) AMRAP X 8 MINUTES 8/8 DB Strict Press 5 Burpees 8 DB Step-ups 5 Ring Rows Skill Warm-up (No Measure) ON A 10:00 RUNNING CLOCK… Muscle-Up Development Workout Metcon (Time) FOR TIME 9 Muscle-Ups (Ring or Bar) 50 DB Suitcase Reverse Lunge (50/35)|(35/25) 7 Muscle-Ups...Read More

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 1 ROUND 30 Burpees For Time* (increase pace every 10 burpees!) *Every 10 Burpees, perform 5 MB Thrusters Workout Metcon (AMRAP – Rounds and Reps) 4 SETS AMRAP x 4 MINUTES* 3-6-9-12-15 … Wall Balls Burpees -Rest 1:00 b/t Sets- *Pick up where you left...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) AMRAP X 5 MINUTES 30 Jumping Jacks 10 Push-ups 30 Mountain Climbers 10 Lunges Partner Strength Bench Press (10-9-8-7-6-5-4-3-2-1) Bench Press (Bodyweight) *Work in teams of 3 changing weights as needed. Rest as needed b/t sets. -20:00 Hard Cap- Workout Metcon (Time) FOR TIME 40-60-80-60-40...Read More