BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 3:00 Cardio of Choice (Run / Row / Bike) Immediately into… 3 SETS (7:00 CAP) w/ an empty barbell 5 Snatch Grip Deadlift 5 Snatch High Pulls 5 Muscle Snatches 5 Overhead Squats 10 Elbow Punches 5 Front Squats Workout Metcon (Time) FOR TIME* 30...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 3 SETS 10/10 Moose Antlers 10 Supermans 10 Scap Push-Ups Into… 4 SETS (:20 ON/ :10 OFF) MOVT 1 – Row* MOVT 2 – Push-Up** *Start at 50% effort, increase pace each set (50%, 60%, 70%, 80%) **After 2 sets, switch to Push-Up to Pike...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) AMRAP x 8 MINUTES 50 Jump Rope 12 DB Deadlifts (try using Workout weight) 10 Squat Jumps 24 Alt Reverse Lunges Weightlifting Squat Clean + Front Squat 15:00 to hit a heavy complex of: 1 Squat Clean + 3 Front Squats *Rest 2min. Between Working...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 3 SETS 200m Run 8 BB sumo deadlift High pulls 8 Push Ups 8 Up-Down Over Bar Workout Metcon (2 Rounds for reps) 0:00 – 9:00: 2 Rounds: Run 400m Row 400m 9:00-18:00: 7min. AMRAP: 7 Bench Press (135/75) 7 SDHP’s (115/75) 7 American KB...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 3 ROUNDS 20 Jumping Jacks 10 Bootstrappers 5/5 Split Squat Into… 2 ROUNDS 10 Strict Press 10 Ring Rows or 5 Strict Pull Ups 10 Alt V Ups Weightlifting Push Press 4 Sets: 8 Barbell Push Press 10 Barbell Bent Over Rows (Supinated) Rest 2min....Read More

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