BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 2 SETS 25ft (or :20) Toe Walk 25ft (or :20) High Skips 25ft (or :20) High Knees 25ft (or :20) Butt Kickers Into… 3 SETS 10 Elbow Punches 10 Air Squats 100m Jog Skill Metcon (Weight) 5 SETS FOR QUALITY 3-Position Squat Clean* *1 Hang...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 8:00 AMRAP 30 Single Unders 20 Alt Lunges 10 Hand Release Push Ups 30 Flutter Kicks (Bonus = bar held over face) 20 BB Bent Over Row 10 BB Front Squats Strength Front Squat (5×5) ON A 15:00 RUNNING CLOCK… 5×5 Front Squat* *Moderate-heavy for...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 3 ROUNDS (8:00 CAP) 5 Inch Worms 5/5 Staggered Stance Good Morning 8/8 Split Squat Following the Warm-Up, go into your teaching of the Deadlift. Strength Deadlift (1×6 / 1×6 / 1×6+) DEADLIFT 1×6 @ 65-70% (Light-Moderate) of 2RM 1×6 @ 70-75% (Mod) 1x 6+...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) Warmup: 6:00 AMRAP 200m Jog 10 Up-Downs 10 Empty Barbell Front Squats Workout “Josie” (Time) For time, wearing a 20/14# Vest: 1 Mile Run then… 3 Rounds: 30 Burpees 4 Power Cleans 155/105 6 Front Squats 155/105 then… 1 Mile Run Time Cap 45:00Background: Deputy...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 3 SETS 20 Single Unders 10 Bootstrappers Into… 3 SETS 20 Single Unders* 10 Empty Barbell Good Mornings** *Can progress to Double Unders **After 1st round, progress to Single Leg Deadlifts (10 each leg) Strength Deadlift (Build to a 2RM Deadlift) ON A 20:00 RUNNING...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 6 Scap Pull-Ups 8 Squat Jumps 10 Alt. Step-Ups 12 Alt. Single Leg V-Ups Skill Metcon (No Measure) 4 SETS FOR QUALITY 5-7 Strict Toes To Bar 7/7 Slow DB Box Step-Ups (24/20)* *Hold DBs @ sides (No Measure) Workout Metcon...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 3 ROUNDS 1:00 Row :10 Top of Ring Row Hold 10 Ring Rows :10 Top of Ring Dip Hold Extended Warm-up Warm-up (No Measure) EMOM x 10 MINUTES Min 1 – :40 Max Strict Pull Ups Min 2 – :40 Individual Skill of Choice –>...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) AMRAP x 4 MINUTES 5 Inch Worm + Push-Up 10 PVC Pass Thru :20 Hollow Hold Into… AMRAP x 6 MINUTES 10 KB Sumo Deadlift* 10 Up-Downs 10 Push-Ups *After 3:00, move to Russian KBS Workout Hansen (Time) 5 Rounds for time: 30 Kettlebell Swings,...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 3 ROUNDS 20 Shoulder Taps 5/5 Single Arm DB Plank Row 20 Mountain Climbers Following the warm-up, review the OH movements for the workout. Strength Shoulder Press (Build to a 2RM Strict Press) ON A 15:00 RUNNING CLOCK… Build to a 2RM Strict Press* *Testing...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 2 ROUNDS 10 Groiners 10 Frog Jumps 10 Glute Bridges 2 ROUNDS 7 Jumping Squats 7 Up-Downs 7 BB Good Mornings Following the Warm-Up, go into your teaching of the Back Squat. Strength Back Squat (Build to a 2RM Back Squat) ON A 15:00 RUNNING...Read More