BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 2 ROUNDS 10/10 Moose Antlers 10 Straight arm lifts 10 thumps up arm lifts 10 90 degree arm lifts 10 thumbs up 90 degree arm lifts Into… 3 ROUNDS 1:00 Row* 10 Push-Up to Pike 12 Alt Box Step-Ups *Increasing pace on the Row each...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 400m Run Into… 2 ROUNDS 5 Clean Deadlift 5 Hang Muscle Cleans 10 Elbow Punches 5 Strict Press 10 Scap Pull-Ups 10 Kip Swings Skill Metcon (No Measure) 10:00 SKILL EMOM Min 1: Pull Up skill work! PRACTICE next progression (butterfly, kipping) Min 2: 5...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 2 ROUNDS 10/10 Leg Swings 5 Bootstrappers 5 Inch Worms + Push-Up 5/5 Single Leg RDL Into… 2 ROUNDS :20 Hollow Hold 10 Good Mornings 8 Groiners 6 Up-Downs with Jump Extended Warm-up Metcon (Weight) EMOM x 12 MINUTES MIN 1 – Building to Heavy...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) TABATA (:20 ON/ :10 OFF) 4 SETS (Each movement)* Bike (Mod effort) Max Air Squats Single DB Deadlift Single DB Push Press * 1 Set = 2:00 Workout Metcon (AMRAP – Reps) 5 SETS 1:00 – 15/12 Cal Bike* -Rest :30- 1:00 – Max Unbroken...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) AMRAP x 8 MINUTES 20 Jumping Jacks 20 Crossbody Mountain Climbers 10 Scap Pull-Ups 10 Hanging Knee Raises or V-Ups Skill Metcon (No Measure) EMOM x 12 MINUTES MIN 1 – 10 DB Bicep Curls + 10 Strict Press MIN 2 – :40 Double Unders...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 400m Run Into… 3 sets: 5 Up Downs 10 Scap Push Ups 15 Scap Pull Ups 20 Alt Jump Lunges FIND A PARTNER!!!! Metcon (Time) GRAB A PARTNER!!! 40:00 CAP Row 2,000 meters* 100 Clean and Jerks 115/75 100 Pull-Ups 100 Burpees Over Bar Row...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 1:00 Alt Groiners 1:00 Bootstrappers Into… 3 SETS (5:00 CAP) 8 Up-Downs 10 Alt. Cossack Squats 12 Air Squats Strength Back Squat (2 Reps) ON A 20:00 RUNNING CLOCK… Build to a Moderately heavy 2 Rep Back Squat (Score is Weight) Workout Metcon (Time) 15:00...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) AMRAP x 3 MINUTES 10 Alt. Lunges 10 Push-Up to Pike 20 Jumping Jacks Into… AMRAP x 5 MINUTES 10 Tuck Jumps 10 Tempo Strict Press (empty BB) 10 Up Downs Strength Shoulder Press (2RM) ON A 15:00 RUNNING CLOCK… Build to a heavy 2...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 2 ROUNDS 12 Plank KB Taps 6 Groiners 6 KB Deadlift 6 Goblet Squats Into… 2 ROUNDS 12 Alternating Superman 6 BB Kang Squats 6 KB Swings 4/4 KB Suitcase Lunge* *Perform 4 lunges with the KB in one hand, and 4 Lunges with the...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 1 ROUND 25ft High Knees 25ft Butt Kickers 10 Scap Pull-Ups 10 Scap Push-Ups 3 Wall Walks or 5 Inch Worms Into… 1 ROUND 100m Run 5 Strict Pull-Up or 5 Ring Rows 10 V Ups 15 Air Squats Workout “Chinchilla” (Time) For Time: Buy...Read More