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WOD

Monday

BLK LBL Fitness Club – CrossFit® Warm-up 1. Movement Prep/Activation and Increasing Heart Rate 1 Round: 10 yd walk on toes 10 yd walk on...
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Sunday

BLK LBL Fitness Club – CrossFit® Metcon Metcon (Time) Luke For Time 400 meter Run 15 Clean-and-Jerks (155/105 lb) 400 meter Run 30 Toes-to-Bars 400...
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Saturday

BLK LBL Fitness Club – CrossFit® Warm-up 1. Movement Prep/Activation and Increasing Heart Rate 1:00 Row 1:00 Ski 1:00 Bike -into- 3 sets 10 Dumbbell...
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Thursday

BLK LBL Fitness Club – CrossFit® Warm-up 1. Movement Prep/Activation and Increasing Heart Rate 2:00 Row -into- 3 sets: 5 Single Arm Ring Rows (each...
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Wednesday

BLK LBL Fitness Club – CrossFit® Warm-up 1. Movement Prep/Activation and Increasing Heart Rate 3:00 Machine (easy pace) -into- Burgener Warm-Up (Clean) + Skill Transfer...
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Tuesday

BLK LBL Fitness Club – CrossFit® Warm-up 1. Movement Prep/Activation and Increasing Heart Rate 3:00 Machine (easy pace) -into- Burgener Warm-Up (Snatch) + Skill Transfer...
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Monday

BLK LBL Fitness Club – CrossFit® Warm-up 1. Movement Prep/Activation and Increasing Heart Rate 1 Round: 10 yd walk on toes 10 yd walk on...
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Sunday

BLK LBL Fitness Club – CrossFit® Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 30min 25/20 Cal Bike 20 Alt DB Hang Snatches (50/35) 15...
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Saturday

BLK LBL Fitness Club – CrossFit® Warm-up **1. Movement Prep/Activation and Increasing Heart Rate** 3:00 Machine -into- Crossover Symmetry or Banded 7’s -into- 3 sets...
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Friday

BLK LBL Fitness Club – CrossFit® Warm-up **1. Movement Prep/Activation and Increasing Heart Rate** 2:00 Machine -into- 3 rounds (6-8 minutes) 10 Front Rack Walking...
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