BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) AMRAP X 5 MINUTES 10 Ring Row 10 Up Downs :20 Push-ups Plank Workout Metcon (Calories) AMRAP x 5 MINUTES MAX Calorie Bike -Rest 1:00- Metcon (Time) 5 ROUNDS FOR TIME 10 Push-Ups 15 Sit-Ups -7:00 Hard Cap on Part 2- (Part 1 – Score...Read More

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 200m Jog at conversational pace Into … 2 ROUNDS 50m High Knees 50m Butt Kickers 10/10 Split Squats 10 Hollow Rocks 10 Arm Haulers Into … 200m Run at workout pace Workout Metcon (8 Rounds for time) EVERY 2:00 FOR 8 SETS 200m Run 20...Read More

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 2 ROUNDS 10 Up-Downs 6/6 Single Arm Ring Row 31 Single-Unders 8 Med. Ball Front Squats 8 Med. Ball Push Press to a target Workout “LET THE BALL DROP” (AMRAP – Rounds and Reps) AMRAP x 12 MINUTES** 12 Ring Rows 31 Double-Unders 19 Wall...Read More

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 2 ROUNDS 1:00 Row with ½ Slide in 10 Alt. Step-Ups 5/5 Single Arm DB Strict Press Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 13 MINUTES 250m Row 17 Box Jumps 9 DB Strict Press (Score is Rounds + Reps)Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 1:00 Foam Roll Upper Back/T-Spine 1 ROUND… 5 Inch Worm + Push-Up 10 Double DB Sumo DL 10 Double DB Bent Over Row 2 ROUNDS… 10 Scap Push-Ups 5 Bootstraps 10 Double DB Swings 10 DB Deficit Push-Ups After the Warm-Up, have athletes get into...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 3 ROUNDS… :30 Row (EZ → Mod → Hard) 10 Inch Worms → 10 BW Goodmornings → 10 BB Goodmornings 10 Scap Pull-Ups → 5 Tight Kip Swings → 5 Kipping Hanging Knee Raises Partner Workout Metcon (Time) IN TEAMS OF 2… 4 ROUNDS FOR...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 3 SETS FLOW SQUAT WARM-UP 10/8 Cal on Bike 10 Bootstrapper Squats 10 Alt Reverse Lunges w/ a Twist 10 Alt Leg Swings 10 Alt Knee Pull to Chest Into… 2 SETS BARBELL FRONT RACK WORK :30 L/R Tricep Smash in Rig 10 Alt Front...Read More

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 3 ROUNDS 8 KB Deadlift 6/6 KB Bent Over Row 8 Frog Jumps* :20 Feet Marching Plank** Workout Metcon (Weight) EMOM x 16 MINUTES MIN 1 – 15 Up-Downs MIN 2 – 25 Russian Kettlebell Swings MIN 3 – 15 Ring Rows MIN 4 –...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 5 Scap Pull-Ups 5 Kipping Swings 5 Inch Worms + Push-Up 5 Jumping Squats 5 Up Downs Workout Barbara (Time) Five Rounds for time: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats *3-minute rest after each round*RECOVERY OPTION Sets 1,3 &...Read More

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 1 ROUND* 1 Burpee 2 Air Squats 3 DB Push Press 4 Push-Ups 5 DB Front Squats 6 Ring Rows or DB Bent Over Rows 7 DB Suitcase (or Sumo) Deadlifts 8 Sit-Ups 9 DB Hang Power Cleans 10 Mountain Climbers (1 Right + 1...Read More