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

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) -GENERAL WARM-UP- AMRAP x 5 MINUTES 30 Single or Double Unders 10 Tempo Air Squats (2121) 10 Intentional PVC Passes (belly tight!) 10 Single Plate Press (:01 Pause OH) *After the general warm-up, grab an empty barbell and perform 2 very intentional sets of the...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 2:00 Bike/ski/row 2 ROUNDS 10 Jumping Lunges 10 Banded Pull Aparts 10 Over and Backs with Band Into… 2 ROUNDS* 5 Hang Power Snatch 5 Slow OHS 10 Scap Push-Ups 10 V ups Weightlifting Snatch Complex Every 1:30 X 8 Rds 1 Power Snatch +...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 1 ROUND 20 Single Unders 10 Right Leg SU 10 Left Leg SU 20 Alternating Legs SU 10 Left/Right Hop SU 10 Forward/Back Hop SU :20 Single + Single + High Jump 10 Single Tap Penguin Hop 10 Double Tap Penguin Hop :20 Single +...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) Warmup: 3 Rounds for Quality 250m Row 5 Up-downs 10 Alt. Step-ups (24/20) 10 Bird Dog Workout “Rock” (3 Rounds for distance) Hero WOD: “Rock” Three 5-minute AMRAPs in 17 minutes AMRAP in 5 minutes 10 Power Cleans (135/95) 12 Burpees 14 Box Jumps (24/20)...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) AMRAP x 10 MINUTES 10 Calorie Cardio 10 V Ups 10 Jump Squats 10 KB Deadlifts 5 Russian KB Swings :30 Goblet Front Squat Hold Workout Metcon (Time) IN TEAMS OF 2… FOR TIME (CAP 25 MIN)* 100/80 Cal Row * Other Partner Holds KB...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 8:00 EMOM Min 1: :45 Row Min 2: 3 Snatch Grip Deadlifts + 3 Hang Snatches + 3 thrusters Strength Snatch Every min For 4min: 4 Power Snatches Every min For 4min: 3 Power Snatches Every min For 4min: 2 Power Snatches Every min For...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 3 SETS 10/10 Thoracic Rotations 10 Alt Groiners 10 Alt Samson Lunges Into… 3 SETS 10/10 Single Arm DB Strict Press 10/10 Single Arm DB Overhead Lunge 20 Deadbugs / Hollow Flutter Kicks Workout Metcon (Time) 10 Rounds for Time: 10 Cal Row/Assault Bike 10...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 2 ROUNDS :30 Run, Bike, or Row :30 Jump Rope 10 PVC Pass Thrus 10 Alt. Elbow Punches w/ BB 5 Strict Press w/ BB 5 Push Press or Push Jerk w/ BB 10 Kang Squats w/ BB Workout “NCMETCON BASELINE III.I (Test)” (Weight) III.I....Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 1 ROUND 25ft Walking Knee to Chest 25ft Heel to Butt 25ft Toe Elevated Walk 25ft Heel Elevated Walk 25ft High Knees 25ft Butt Kickers 25ft Alt Single Leg Skip 100m Run Into… 1 ROUND 5 Scap Pull-Ups 10 Scap Push-Ups 10 Groiners Into… 1...Read More