BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) TABATA (:20 ON/ :10 OFF) MOVT 1 – Air Squat MOVT 2 – Up-Down Into… 2 SETS 10 Alternating Groiners (with a reach to the sky) :20 DB Front Rack Hold 10 Push-Ups to Down Dog (active press back & :01 hold) *From here, move...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 2 ROUNDS 10 Alt Groiners 10 Bootstrappers 10 Lunge + Torso Twist Into… 2 ROUNDS 10 Up-Downs 10 DBL DB Deadlift 10 DBL DB Swings Workout Metcon (No Measure) AMRAP x 9 MINUTES 10 Bent Over Rows 5 Devil’s Press (50/35)|(35/20) 20 Alt. Jumping Lunges...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 2 ROUNDS :15 Butt Kickers In Place :15 High Knees :15 Lateral Hops :15 Jumping Jacks Into… 3 ROUNDS 10 KB Deadlifts 10 KB High Pulls 5/5 KB Snatches Workout Metcon (Time) 5 ROUNDS FOR TIME 25 Russian KB Swings (70/53)|(53/35) 200m Run -12:00 Hard...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 3 ROUNDS (7:00 MINUTE CAP) 5/5 Moose Antlers 5/5 Single Leg Lunge 5/5 Elbow Punches 8 Shoulder Press 8 Front Squat 8 Kip Swings Workout Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-upsIf no barbell or Pull Up bar 21-15-9 DB Thrusters 25/20 DB Bicep...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 3:00 Progressive Pacing on the Bike or run… 1:00 EZ Pace 1:00 Moderate Pace :30 Moderate-High Pace :30 Hard Pace Into… 2-3 ROUNDS 4 Big Arm Circles Back 4 Big Arm Circles Forward 8 Alt. Samson Stretch 10 Alt. Side Lunges (keep hips low) 12...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 3 ROUNDS 10 Scap Push Ups 8/8 DB Swings 6 DB Front Squats 6 DB Push Press Skill Metcon (No Measure) 4 SETS ON A 12:00 RUNNING CLOCK 8 Alt V UPs with :01 Pause at Top 15/15 Seated SL Lift over upright DB (No...Read More

BLK LBL Fitness Club – Virtual CrossFit Warm-up Warm-up (No Measure) EMOM x 6 MINUTES MIN 1 – :30 Pike Hold + :30 Inch Worm + Push-Up MIN 2 – :30 Bootstrappers + :30 Groiners Strength Metcon (No Measure) EMOM x 12 MINUTES Min 1 – :45 HS Wall Hold or :45 Shoulder Taps Min...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 2:00 Row/Bike/Run Into… AMRAP x 6 MINUTES 20 Single Unders 10 DB Deadlifts 8 Bicep Curls 6 Strict Press 4 Hang Power Cleans Workout Metcon (Time) FOR TIME 150 Double Unders 50/40 Cal Row or 800m Run 30 DB Push Jerks 30 DB Hang Power...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 3 ROUNDS (7:00 Cap) 10 Cal Bike 5 Inch Worms 5 Standing Sots Press 5 Sots Press in Quarter Squat 5 Sots Press in Full Squat 5 Jumping Squats in Back Rack 10 Cossack Squats Strength Metcon (Weight) E2MOM x 12 MINUTES 5 SA DB...Read More

BLK LBL Fitness Club – Virtual CrossFit Warm-up Warm-up (No Measure) 3 ROUNDS (8:00 Cap) 5 Push Up to Pike 10 DB Deadlifts 10 DB Shoulder Presses 10 Lunges :30 Alt. Plank Shoulder Taps Skill Metcon (No Measure) 5 SETS ON A 15:00 CLOCK… 10/10 Bulgarian Split Squats (holding DB at side) 10 Glute Bridges...Read More