BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 2:00 Bike Into… 2 ROUNDS 20 Shoulder Taps 10 Slam Ball Deadlift 10 Slam Ball OH Press Into… 2 ROUNDS :10 Ring Support Hold :10 Bottom of Ring Dip Hold 10 Slam Ball G2O Skill Metcon (No Measure) EMOM x 16 MINUTES Min 1 –...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) Warmup: 3 Rounds For Quality: 10 PVC Pipe Pass Through 10 Alt. Groiners w/Thoracic Extension 10 Up-Downs Then, 2 Rounds For Quality: 10 Elbow Pumps 5 Empty Barbell Strict Press 5 Empty Barbell Push Jerk 5 Empty Barbell Front Squat 5 Empty Barbell Power Snatch...Read More

BLK LBL Fitness Club – Virtual CrossFit Warm-up Warm-up (No Measure) ON A 10:00 RUNNING CLOCK (w/ a light-moderate KB) 2 SETS :30 Bootstrappers :30 Groiners 2 SETS :30 Mountain Climbers :30 Push-Ups to Pike 2 SETS :30 Hollow Body :30 Air Squats 2 SETS :30 Pike Hold :30 Russian KB Swings 2 SETS :30...Read More

BLK LBL Fitness Club – Virtual CrossFit Warm-up Warm-up (No Measure) 3 ROUNDS 10 Alt Groiners 10 Bootstrappers 10 Push Ups 10 V Ups Into… ON A 7:00 CLOCK… 2:00 Run 30 Alt Reverse Lunges w/ Torso Twist* 20 Banded Monster Walks** 10 Plank Rotations Burpee remaining time *Lunge and twist towards front leg **10...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 1 ROUND 100m Run 5 DB Power Cleans 5 DB Push Press 5 Kipping Swings 5 Hanging Knee Raises 5 Wall Balls 5 DB Thrusters Workout “12 DAYS OF NCFIT” (Time) FOR TIME* Day 1 – 100m Run Day 2 – Power Clean (185/125)|(135/95) Day...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) EVERY 3:00 FOR 3 SETS 200m Run 10 Up-Down 10 V Ups 10 Jumping Air Squats Strength Metcon (Weight) EVERY 1:30 x 10 SETS 5 “silent” Tempo Deadlifts @3030 * *Done so slowly and controlled that one cannot hear bar touch ground (No Measure) Workout...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 2:00 Bike Into… 2 ROUNDS 10 PVC Pass Through 8 Jumping Squats 6 Up-Downs Into… 1 ROUND* 5 Snatch Deadlift 5 Snatch Grip Press 5 Burpees *This round will be performed with the empty BB Strength Hang Power Snatch (4×3) ON A 15:00 RUNNING CLOCK…...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 2:00 Row* Into… 2 ROUNDS 10 Groiners 5/5 Wall Ball Around the Worlds** 10 Wall Ball Push Press Into… 2 ROUNDS 10 Cossack Squats 10 Med Ball G2O 10 Wall Ball Front Squats *Start 1:00 EZ, :30 Moderate, :30 Hard **Ball Starts at chin and...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) Warmup: 3 Rounds For Quality 200m Run 10 Up-Downs 10 Alt. Groiners 10 Shoulder Taps In Plank Position “Natalie Corona” (AMRAP – Rounds and Reps) Hero WOD: “Natalie Corona” AMRAP (with a Partner) in 22 minutes Partner A, perform AMRAP of: 20 Sit-Ups 20 Burpees...Read More

BLK LBL Fitness Club – CrossFit® Workout Metcon (No Measure) Each station will be 10:00 with a transition period of 5:00 between each segment. 5 stations total (70:00 total time + warmup) +++ STATION 1 (Sleds | Backyard) With a partner for distance: 12-19-20 Calorie Row (per person)* *While the partner is doing their calories,...Read More