BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) Warmup: 6:00 AMRAP 5 Up-down 5 Hand Release Push-up 10 Step Back Lunges 20 Plank Position Shoulder Taps Workout “Mark Klement” (Time) Hero WOD: “Mark Klement” 74-44-11 Reps for Time Burpees Push-Ups Sit-Ups Air Squats Wear a vest (20/14) Background: This Hero WOD is dedicated...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 3 SETS (10:00 Cap) :30 Superman Hold :30 Hollow Body Hold 5/5 Tempo SA Ring Rows (2111) 7/7 Single Leg KB RDL 9 KB Sumo Deadlifts Workout Metcon (Time) WORKOUT FOR TIME 25-20-15-10-5 Deadlifts (225/155)|(155/105) 2-4-6-8-10 Ring Muscle Ups 400m Run after each muscle up...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 3 ROUNDS :30 Tuck Hold 20 Jumping Jacks 10 Up-Downs 5 Empty BB Z-Press Into… 3 ROUNDS 10 Alt Elbow Punches 10 BB Strict Press 10 Tall Jumps Workout “THE 2021 EXPERIENCE” (AMRAP – Rounds and Reps) AMRAP x 20 MINUTES* 21 Box Step-Ups (24/20)...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 2:00 Bike (Increase pace every :30) Into… 2 ROUNDS 10 Bootstrappers 10 Alt Groiners 10 Scap Push-Ups Into… 3 ROUNDS 10 Wall Ball Deadlifts 10 Wall Ball Front Squats 10 Wall Ball Strict Press Into… 2:00 Bike (Increase pace every :30) Workout Metcon (Time) THE...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) ON 8:00 RUNNING CLOCK… 2x50m Shuttle Run 30 Jumping Air Squats 2x50m Shuttle Run 30 Glute Bridge-Ups 2x50m Shuttle Run 5 DBL DB DL 50 Single or Double Unders 2x50m Shuttle Run 5 DBL DB DL 10 DBL DB Swing 50 Single or Double Unders...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 2:00 Row Into… 3 ROUNDS 5/5 SA Ring Row 10 PVC Pass Through 10 PVC OHS *Have barbells ready for the teaching. Strength Metcon (Weight) ON A 15:00 RUNNING CLOCK… Build to a Mod-Heavy Complex of: 1 Squat Snatch + 1 Hang Squat Snatch +...Read More

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