BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 2:00 Row* Into… 2 ROUNDS 10 Groiners 5/5 Wall Ball Around the Worlds** 10 Wall Ball Push Press Into… 2 ROUNDS 10 Cossack Squats 10 Med Ball G2O 10 Wall Ball Front Squats *Start 1:00 EZ, :30 Moderate, :30 Hard **Ball Starts at chin and...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) Warmup: 3 Rounds For Quality 200m Run 10 Up-Downs 10 Alt. Groiners 10 Shoulder Taps In Plank Position “Natalie Corona” (AMRAP – Rounds and Reps) Hero WOD: “Natalie Corona” AMRAP (with a Partner) in 22 minutes Partner A, perform AMRAP of: 20 Sit-Ups 20 Burpees...Read More

BLK LBL Fitness Club – CrossFit® Workout Metcon (No Measure) Each station will be 10:00 with a transition period of 5:00 between each segment. 5 stations total (70:00 total time + warmup) +++ STATION 1 (Sleds | Backyard) With a partner for distance: 12-19-20 Calorie Row (per person)* *While the partner is doing their calories,...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 3 SETS 10 Alt. Groiners 10 Bootstrappers 10 Alt. Cossack Squats Into… 3 SETS 10 Scap Pull-Ups 12 Empty Barbell (or PVC) Kang Squats 14 Tuck-Ups Strength Back Squat (2RM) EVERY 1:30 X 10 Sets Build to 2RM Back Squat (Score is Weight) Workout Metcon...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 2 SETS 25ft Toe Walks 25ft Heel Grabs 25ft High Knees 25ft Butt Kickers 25ft High Skips 25ft Broad Jumps Into… 2 SETS 10 Slam Ball Alt. Reverse Lunges 10 Wall Balls 10 Up-Downs Into… 400m Group Run Workout Metcon (Time) FOR TIME* 40 Wall...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 3 SETS 1:00 Single or Double Unders 10 Plank to Pike w/ :01 Hold in Pike 10 Hollow Rocks :30 Front Rack Alt. Elbow Punches 5 Strict Press w/ :03 OH Hold Into… Shoulder & Trap Smash w/ Empty Barbell… 2-3 SETS x 10 Passes...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 3:00 Bike 2 ROUNDS 15 Jumping Jacks 12 Lunges 6/6 SA Bent Over Row Into… 2 ROUNDS 12 Hollow Rocks 10 Goblet Lunges 6 Ring Rows Skill Metcon (No Measure) 10:00 EMOM Min 1: 4-8 Pull Ups or Pull Up Progressions Min 2: CHOICE SKILL*...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 1 ROUND 1:00 Row (Easy) 10 Glute Bridges 5 Inch Worms Into… 1 ROUND 1:00 Row (Mod) 10 KB Deadlift 20 Mountain Climbers Into… 1 ROUND 1:00 Row (Hard) 10 KB Swings 10 Up-Downs Strength Deadlift (2RM) Every 1:30 X 10 Sets Build to 2RM...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) Warmup: 6:00 AMRAP 10 Up-Downs 10 Hand Release Push-Ups 10 Jumping Jacks 10 Alt. Groiners 10 High Knees Workout “Kerrie” (Time) “Kerrie” Wearing a weight vest, 10 rounds for time of: 100-m sprint 5 burpees 20 sit-ups 15 push-ups 100-m sprint Rest 2 minutesKerrie Orozco,...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 2:00 Bike (MOD) Immediately into… AMRAP x 4 MINUTES 5 Barbell Good Mornings 5 Slow RDLs 10 Elbow Punches 10 Back Rack Jumping Squats Strength Metcon (Weight) ON A 15:00 RUNNING CLOCK 3-2-2-1-1 Clean Complex* *1 Rep = 1 Power Clean + Hang Power Clean....Read More