BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES* :30 Bike (increase RPM by 2, every round!) 10 Alt. Cossack Squats** 5/5 Single Arm Ring Rows *Every minute on the minute (including 3-2-1 GO), perform 5 Burpees Workout Metcon (Time) 5 ROUNDS FOR TIME 20 Alt. Lunges 15 Ring Rows...Read More

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 2 ROUNDS (6 Min Cap) 200m Run 8 Up-Downs 8 DB Suitcase or Sumo Deadlifts 8 Glute Bridge-Ups Workout Metcon (4 Rounds for reps) EVERY 2:00 FOR 4 SETS 200m Run Then MAX Reps of… Set 1 – DB Strict Press Set 2 – DB...Read More

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 1 ROUND :45 Hollow Rocks – :15 Rest – :45 Slam Ball Deadlifts – :15 Rest – :45 Alt. Skaters Into … 1 ROUND :45 SLOW Arm Haulers – :15 Rest – :45 Slam Ball Ground 2 Overhead – :15 Rest – :45 Shuttle Sprints...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 3 ROUNDS (3:00 Cap) 10 PVC Pass Thrus 5 Inch Worm + Push Up 10 Bootstrappers 10 Tuck-Ups 3 ROUNDS (5:00 Cap) 5 Down & Finish* 5 Elbows High & Outside** 5 Snatch Drops*** Athletes can perform rounds 1 & 2 with a PVC then...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 4 ROUNDS (progress the Row each round) 10 Rower Strokes (legs only- damper on 8-10)* 10 Scap Pull-Ups** 10 Alt. Groiners 10 Cossack Squats *1. Rower Strokes (legs only), 2. Rower Strokes (arms only), 3. Rower Strokes (legs, then arms, arms, then legs), 4. Full...Read More

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 100m Run Into… 1 ROUND 10 KB Deadlift 5/5 KB Strict Press 10 Glute Bridges 5 Broad Jumps 1 ROUND 10 KB Swings 5/5 KB Push Press 5 Burpee Broad Jumps Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 12 MINUTES 200m Run 10...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 1:00 Bike (Easy Pace) 3 ROUNDS… 10 Alt Box Step Ups (20″) 10 KB Deadlifts 10 Sit Ups 1:00 Bike (Hard Pace) Workout Metcon (5 Rounds for time) 5 SETS 20/15 Cal Bike 25 Russian KB Swing (70/53)|(53/35) 20 Box Step-Ups (24/20)* -Rest 2:00 b/t...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 3 ROUNDS: 100m Run (increasing pace) 10 Up Downs 10 Scap Pull Ups 2 ROUNDS: 10 Arm Haulers 10 DB Tempo Strict Press (31X1) 10 Scap Push Ups Skill Warm-up (No Measure) ON A 10:00 RUNNING CLOCK… Practice Strict Ring Muscle-Up Skill or Strict False...Read More

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 1 ROUND 4 Up-Downs w/right hand on DB* :30 Tuck Hold 4 Up-Downs w/left hand on DB 6/6 Single Arm DB Strict Press Into … 1 ROUND 4 Burpee w/right hand on DB 10 Sit-Ups 4 Burpees w/left hand on DB 6/6 Single Arm DB...Read More

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 2 ROUNDS (6 MIN CAP) 50m Shuttle Run 8 KB Sumo Deadlifts 8 KB Upright High Pulls 5 Scap Push-Ups + 5 Knee Push-Ups 10 Alt. Bodyweight Lunges Workout Metcon (7 Rounds for reps) EVERY 2:30 FOR 7 SETS 100m Run 15 KB Sumo Deadlift...Read More