BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 5/5 KB Strict Press 5/5 KB Bent Over Row 5/5 KB Deadlift 10 Scap Pull-Ups Strength Metcon (Weight) 3 SETS FOR QUALITY 12 Dbl DB Arnold Press 2-6 Strict Tempo Pull-Ups (2121)** **Chest 2 Bar Optional -Rest 1:00 b/t Sets- (Score...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 3 ROUNDS 10/10 Moose Antlers 5 Inch Worm + Push-Up 10 PVC Pass-thrus Into… 3 ROUNDS 10 Push-ups (2111) 8 Snatch Grip RDL 6 Hang Muscle Snatch Workout Metcon (Time) 3 ROUNDS FOR TIME 15 Handstand Push Ups or Hand Release Push-Ups 25 Power Snatches...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 3 ROUNDS 30 Single Unders 10 Scap Pull-Ups 5 Single DB Front Squat Following the warm-up, go into your teaching of the movements for the workout and skill. Skill Metcon (No Measure) EVERY 2:00 x 6 SETS* 3 Strict Knees to Chest 3 Perfect Kip...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 2:00 Bike or 400m Run Into… 2 ROUNDS 5 Clean Deadlift 10 Elbow Punches 5 OH Press 5 Lunge + Lunge + Jumping Air Squat Following the warm-up, go into your teaching of the Clean and Jerk! Strength Clean and Jerk (3RM) ON A 20:00...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 6:00 AMRAP (Easy pace) 10 Cal Row/Bike/Ski 5 Up-Downs 5 Scap Push-Ups 5 Bird Dog Workout “Zachary Tellier” (Time) For Time: 10 Burpees Then, 10 Burpees 25 Push-Ups Then, 10 Burpees 25 Push-Ups 50 Lunges Then, 10 Burpees 25 Push-Ups 50 Lunges 100 Sit-Ups Then,...Read More

BLK LBL Fitness Club – Virtual CrossFit Warm-up Warm-up (No Measure) 400m Group Run Into… 3 SETS (8:00 Cap) 10 Slow Single DB Sumo RDL 8 Single DB Front Squat 6 Push-Ups 4 Burpees Workout “ELM STREET” (Time) 2 SETS FOR TIME 10 Devil’s Press (50/35)|(35/20) 400m Run 31 DB Sumo Cleans 300m Run 31...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 3 ROUNDS 5 Push-Up to Pike 10 Clean Grip Deadlifts 20 Plank Shoulder Taps Skill Metcon (No Measure) 4 SETS FOR QUALITY :30 Push-Ups 10/10 Single Leg Glute Bridge-Ups* :30 Handstand Hold on Wall *Weighted Glute Bridge-Up Is Optional (No Measure) Workout Metcon (Time) 4...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) AMRAP x 8 MINUTES 10 Scap Pull-Ups 10 Scap Push-Ups 10/8 Cal Row (EZ) 10 Hollow to Arch Rolls* *Start in the Hollow Body position, and roll into Superman position Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 30 MINUTES 1200/1000m Row 25 Pull-Ups...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 3 ROUNDS 10 Bootstrappers 10 Alt Groiners 10 Empty BB Kang Squats Into… 3 ROUNDS 25ft Karaoke R 25ft Karaoke L 25ft Side Shuffle R 25ft Side Shuffle L 10 Jumping Squats 10 Wall Ball Push Press to Target Strength Front Squat (1×5) ON A...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 2 ROUNDS :30 Banded Plank 10 Banded Pass Through 10 Banded Pull Aparts Into… 2 ROUNDS 1:00 Bike* 5 SA DB Deadlift (R) 5 SA DB Press (R) 5 Knee Push-Ups 5 SA DB Deadlift (L) 5 SA DB Press (L) Skill Metcon (No Measure)...Read More