BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 2 ROUNDS (6 Min Cap) 3 Up-Downs + 5/5 Single Arm DB Sumo DL 3 Up-Downs + 5/5 Single Arm DB Snatch 3 Up-Downs + 5/5 Single Arm Front Rack Lunges Workout Metcon (Weight) EMOM x 16 MINUTES MIN 1 – 5 Up-Downs + 15...Read More

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 1 ROUND 10 Scap Push-Ups 5 Push-Up to Pike 10 Air Squats 5 Cal Row into… 1 ROUND 10 Alt DB Renegade Rows 10 MedBall Front Squats 5 Cal Row Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 12 MINUTES 12/10 Cal. Bike 12...Read More

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) EVERY 1:30 FOR 2 SETS 50m Run 6 DB Suitcase Deadlifts 8 Scap Push-Ups Tuck/Hollow Hold for the remainder of time! – 1:00 Rest- EVERY 1:30 FOR 2 SETS 50m Run 6 DB Hang Muscle Cleans 8 Knee Push-Ups Tuck/Hollow Hold for the remainder of...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) ON A 10:00 RUNNING CLOCK…3-4 ROUNDS 100m Run 10 Reverse Lunges w/ Twist 10 Push Up to Pike 8 Box Step Ups 8 Up Downs (:01 Pause in Perfect Plank) Workout Metcon (Time) FOR TIME* 400m Run 50 Box Jump + Step-Down (24/20) 40 DBL...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 200m Team Run — leave no athletes behind 🙂 2 ROUNDS 5 Inch Worm + Push Up 10 Perfect Stretch* 2 ROUNDS 5 BB Romanian DL 5 Hang Muscle Clean 10 Alt Elbow Punches 5 Strict Press 5 Push Press 5 Back Squats *1 Perfect...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) Grab a Kettlebell! 1 ROUND 5 Bootstraps 5/5 Thoracic Rotations 10 Scap Push-Ups 100m Run Into… 3 ROUNDS 10 KB Sumo DL 10 Scap Pull-Ups 5 Kipping Swings 10 Tuck Ups Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 18 MINUTES 15 KB Sumo...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 3:00 PROGRESSIVE WARM-UP ON BIKE 1:00 – Conversational Pace 1:00 – Moderate Pace :30 – Workout Pace :30 – Cool Off Pace Into… 3-4 SETS (7:00 Time Cap) 10 Alt. Samson Stretches 5 Strict Pull-Ups 10 DB Sumo DL (light w/ perfect positions) 10 DB...Read More

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 8 Cal Row 10 Alt. Plank T-Twists* 20 Walking Lunges *From a plank, twist into a side plank and create a “T” shape with the body, reaching one arm up to the ceiling. Workout Metcon (5 Rounds for time) EVERY 3:00...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) PARTNER AMRAP – 4 MIN P1: Row (Moderate Pace, Nasal Breathing) P2: Completes (then athletes switch!) 8 Groiners 8 Scap Push Ups 8 Scap Pull Ups -Rest 1:00- PARTNER AMRAP – 4 MIN P1: Row (Moderate to Fast Pace) P2: Completes (then athletes switch! 8...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) :30 Single Unders :30 Single Leg Single Unders (Left) :30 Single Leg Single Unders (Right) :30 Backwards Single Unders* :30 Double Under/ Double Under attempts *Rope rotates in the opposite direction -THEN- AMRAP X 4 MINUTES 5/5 BB Single Leg RDL 5 BB Strict Press...Read More