BLK LBL Fitness Club – Virtual CrossFit Warm-up Warm-up (No Measure) 3 ROUNDS 30 Single Unders 30 Mountain Climbers 10 Sumo Good Mornings Following the warm-up, review the Double Unders and Sumo Deadlifts Extended Warm-up Metcon (Weight) EMOM x 12 MINUTES MIN 1 – 5 Tempo Sumo Deadlifts (30X1 — Building to Moderate-Heavy) MIN 2...Read More

BLK LBL Fitness Club – Virtual CrossFit Warm-up Warm-up (No Measure) Warmup: 4 Rounds Not For Time (No Vest) 10 Cal Row/Bike 10 Box Step Up 10 Kip-Swings 10 Empty Barbell Thrusters Workout FELIX (Time) 6 Rounds For Time 9 Burpees 9 Box Jumps (24/20) 9 Pull-Ups 9 Thrusters 95/65 9 Toes To Bar Wear...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 2 ROUNDS 15/12 Cal Row 10 PVC Pass Throughs 10 PVC Overhead Squats 10 PVC OH Lunge Into… 2 ROUNDS 15/12 Cal Row 10 Barbell Hang High Pulls 10 Hang Muscle Snatches :30 OH Barbell Hold Workout Metcon (AMRAP – Rounds and Reps) AMRAP x...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 3 ROUNDS 10 Empty Barbell Good Mornings 20 Glute Bridge-Ups Into… 3 ROUNDS 10 Empty Barbell Romanian Deadlifts 10 Kipping Swings 10 V-Ups Strength Deadlift (1×3) ON A 20:00 RUNNING CLOCK… Deadlift Waves 5-4-3-5-4-3-5-4-3 Build* (Score is Weight) Workout Metcon (Time) FOR TIME 21-18-15-18-21 DB...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) EMOM x 8 MINUTES MIN 1 – :45 Wall Ball Front Squats* MIN 2 – :45 Bike** *2nd round: Change to Wall Ball Push Press to Target, 3rd & 4th round: Change to Wall Ball **1st round: EZ→ 2nd round: Mod → 3rd & 4th...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 3 ROUNDS 10/10 Moose Antlers 10 Hollow Rocks 10 Supermans Into… 3 ROUNDS 10 Scap Pull-Ups 10 Scap Push-Ups 10 Empty Barbell Good Mornings 10 Alt. Elbow Punches Skill Metcon (No Measure) EMOM x 10 MINUTES MIn 1 – 2 Ring Pull-Ups + 2 Kip...Read More

BLK LBL Fitness Club – Virtual CrossFit Warm-up Warm-up (No Measure) 3 ROUNDS 9 Up-Downs 7 DB Goblet Cyclist Squats* 5/5 DB Push Press *Close stance Squat with heels on plate. Following the warm-up go into your teaching of the Back Squat then review the movements for the workout. Strength Back Squat (3-2-1-3-2-1) ON A...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 200m Run Into… 3 ROUNDS 10 Step-Ups 5/5 Moose Antlers 10 Elbow Punches 5 Strict Press Following the warm-up go into a quick review of the Push Press then go into your teaching of getting after a max Box Jump. Skill Metcon (Distance) 12:00 MIN...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) EMOM 10:00 (Un-vested) A – 8/6 Cal Row/Bike/Ski B – 5 Scap Pull-Up, 5 Scap Push Up, 5 Air Squat Workout “GREN’S” (AMRAP – Rounds and Reps) AMRAP 34:00 13 Thrusters (95/65) (75/55) 23 Deadlifts (95/65) (75/55) 9 Pull-Ups 17 Push-Ups At the end of...Read More

BLK LBL Fitness Club – Virtual CrossFit Warm-up Warm-up (No Measure) 3:00 Row/Ski/Bike (Increasing Effort top of each minute) Into… AMRAP x 5 MINUTES 10 Air Squats 5 Tuck Jumps 10 Empty Barbell Strict Press 5 Burpee Broad Jumps Workout Metcon (Time) FOR TIME 400m Run 30 Box Jumps (24/20) 40 Thrusters (75/55)|(65/45) 30 Box...Read More