BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 3:00 Bike/Ski/Row/Run Into… 3 ROUNDS 10 Reverse Lunges 30 Single Unders 10 Air Squats (back squats with BB rounds 2,3) Weightlifting Back Squat (20) 20:00 to build to a heavy 20 Rep Back Squat * I suggest you build by reps of 5 and plan...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 6:00 AMRAP (easy pace) 10 Cal Bike 10 Empty Barbell RDL 10 Scapula Push-ups 10 Box Step-ups Immediately into 5:00-10:00 of warming up the deadlift to workout weight. McGhee (AMRAP – Rounds and Reps) 30-Minute AMRAP of: 5 Deadlifts, 275# 13 Push-ups 9 Box Jumps,...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 400m Group Run Immediately into… 3 SETS (w/ Empty Barbell) 5 Slow Good Mornings 10 Behind the Neck Alt. Elbow Punches 5 Back Rack Squat Jumps 5 Broad Jumps (No Barbell) Workout Metcon (Time) 5 ROUNDS FOR TIME 400m Run 5 Power Clean (115/75)|(75/55) 10...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 2 ROUNDS 10/10 Thoracic Rotations 10 Scap Pull-Ups 10 Alt Groiners Into… AMRAP x 6 MINUTES 10 Tight Kipping Swings 10 Alt Box Step Ups (lower than workout height)* 10 Empty BB Strict Press *Switch to Box Jumps at 3:00 Skill Metcon (No Measure) EMOM...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 4 ROUNDS 1:00 Bike, Run, Row, Ski* 20 Alt Lunges** 10 Plank Rotations *Athlete choice. **Switch to Box Step Ups after 2 Rounds. Workout Metcon (No Measure) EMOM x 25 MINUTES* MIN 1 – :45 Max Single DB Front Rack Step-Ups (35/20)|(20/15)/(24/20) MIN 2 –...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) -GENERAL WARM-UP- AMRAP x 5 MINUTES 30 Single or Double Unders 10 Tempo Air Squats (2121) 10 Intentional PVC Passes (belly tight!) 10 Single Plate Press (:01 Pause OH) *After the general warm-up, grab an empty barbell and perform 2 very intentional sets of the...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 2:00 Bike/ski/row 2 ROUNDS 10 Jumping Lunges 10 Banded Pull Aparts 10 Over and Backs with Band Into… 2 ROUNDS* 5 Hang Power Snatch 5 Slow OHS 10 Scap Push-Ups 10 V ups Weightlifting Snatch Complex Every 1:30 X 8 Rds 1 Power Snatch +...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 1 ROUND 20 Single Unders 10 Right Leg SU 10 Left Leg SU 20 Alternating Legs SU 10 Left/Right Hop SU 10 Forward/Back Hop SU :20 Single + Single + High Jump 10 Single Tap Penguin Hop 10 Double Tap Penguin Hop :20 Single +...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) Warmup: 3 Rounds for Quality 250m Row 5 Up-downs 10 Alt. Step-ups (24/20) 10 Bird Dog Workout “Rock” (3 Rounds for distance) Hero WOD: “Rock” Three 5-minute AMRAPs in 17 minutes AMRAP in 5 minutes 10 Power Cleans (135/95) 12 Burpees 14 Box Jumps (24/20)...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) AMRAP x 10 MINUTES 10 Calorie Cardio 10 V Ups 10 Jump Squats 10 KB Deadlifts 5 Russian KB Swings :30 Goblet Front Squat Hold Workout Metcon (Time) IN TEAMS OF 2… FOR TIME (CAP 25 MIN)* 100/80 Cal Row * Other Partner Holds KB...Read More