BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 4 ROUNDS 100m Run 8 Plate Ground to Overhead 8 Push-ups 8 Lunge & Twist :20 Hollow Rock Workout Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups Finisher Metcon (No Measure) “BEACH BODY ABS” 5 SETS...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) AMRAP x 7 MINUTES 8/8 Single Leg DB RDLs 5 Inchworms 20 Glute Bridge Ups Partner Strength Metcon (5 Rounds for weight) IN TEAMS OF 2… EMOM x 10 MINUTES MIN 1 – 3 Deadlift (Athlete Choice, Heavy) MIN 2 – 6 Seated DB Arnold...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) Play a Game! Recovery Workout Metcon (No Measure) RECOVERY WORKOUT 3 ROUNDS FOR QUALITY 2:30 – AMRAP of 12 Double Under + 6 DB Deadlift (Athlete Choice, Moderate) -Rest :30- 2:30 – Bike @Moderate Effort -Rest :30- 2:30 – AMRAP of 12 Sit-ups + 6...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 4 ROUNDS (Alt. movements every :15) Jumping Jacks Groiners Boot Strappers Plank Push-ups* -Rest- Workout “Josie” (Time) For time, wearing a 20/14# Vest: 1 Mile Run then… 3 Rounds: 30 Burpees 4 Power Cleans 155/105 6 Front Squats 155/105 then… 1 Mile Run Time Cap...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 2 ROUNDS :30 Bike or Row 8 Step Ups 10 PVC Pass Through 10 Jumping Overhead Squat 5 Broad Jumps Strength Snatch (8×2) SNATCH COMPLEX EVERY 1:30 FOR 8 SETS 2 Squat Snatch* *Sets 1-4 @Moderate-Heavy, Building Sets 4-8 @Heavy, Across Workout Metcon (AMRAP –...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 3 Rounds with a single light DB… 3 Push Up to Down Dogs 5/5 Single Leg Cross Body DB RDL 7/7 Arnold Presses 9 Cal Row Skill Metcon (No Measure) ON A 10:00 RUNNING CLOCK… Handstand Push-up Development Workout Metcon (Time) ON A 7:00 RUNNING...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 1:00 Pigeon Pose Each side 1:00 Frog Stretch Each Side Into… AMRAP x 6 MINUTES :30 Bike (Moderate) 5/5 Single Arm RKBS 5/5 KB Bent Over Row 10 Alt. Goblet Cossack Squats Strength Back Squat (5×5 (30×1)) Back Squat @60-70% of 1RM -Rest 2:00 b/t...Read More

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) AMRAP x 4 MINUTES :30 Running/Biking/Rowing/Ski (athlete’s choice) 5/5 Bodyweight Split Squats 10 Hollow Rocks 10 Alt. Bent Over DB Rows Workout Metcon (No Measure) EMOM x 16 MINUTES MIN 1 – :45 Cardio (Athlete’s Choice)* MIN 2 – 5/5 DB Suitcase Split Squats MIN...Read More

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 2 ROUNDS EACH… P1: Bike P2: 5/5 Single Arm Ring Rows + 10 Air Squats + 10 Alt. Step-Ups *P2 is the pace setter Partner Workout Metcon (AMRAP – Reps) IN TEAMS OF 2… AMRAP x 16 MINUTES* P1 – COMPLETE 1 ROUND OF… 12...Read More

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 2 ROUNDS (Cap at 5:00) 5 Dumbbell Deadlifts 30 Single-Unders 5 Dumbbell Power Cleans 30 Single-Unders w/higher jump 5 Dumbbell Push Press 30 Double-Unders or :30 Practice Workout Metcon (Time) “DB GRACE” FOR TIME 30 Dumbbell Clean & Jerks -5:00 Hard Cap- -Rest 3:00- 2...Read More