BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 2:00 Row/Bike/Run (Athlete’s choice) Then … 2 ROUNDS 6/6 Suitcase Deadlifts or 12 Backpack Deadlifts 6/6 Bent Over DB Rows/Side or 12 Backpack Bent Over Rows 12 Alt. Plank DB/Backpack Taps Workout Metcon (Weight) EMOM x 15 MINUTES MINUTE 1 – 12/10 Cal Bike MINUTE...Read More

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 2 ROUNDS :30 High Knees :30 Butt Kickers 10 Glute Bridge-Ups (:03 pause at top) 10 KB/Backpack Sumo Deadlifts* 10 Upright KB/Backpack High Pulls Workout Metcon (Time) 5 ROUNDS FOR TIME* 10 KB Sumo Deadlift High Pulls 15 Russian Kettlebell Swings 20 Sit-Ups 200m Run...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 3:00 Run (1:30 Out, 1:30 Back) Into.. 1 ROUND 20 Glute Bridges 20 Arm Circles Forward 20 Arm Circles Backwards 20 Push Ups 20 Alt V Ups Workout Metcon (Time) FOR TIME 50 Burpees Over DB 50 V UPs 50 Up-Downs 50 Sit Ups (Score...Read More

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) EMOM x 6 MINUTES* Min 1 – :30 Row/Jumping Jacks + 5 Up-Downs Min 2 – :30 Row/Jumping Jacks + 10 Alt. Reverse Lunges *Increase Pace Every Minute Workout Metcon (Time) 3 SETS 500m Row 50′ Single Arm DB Front Rack Alt. Lunge (Right) 12...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 2 ROUNDS 10 Scap Push-Ups 5 Push-Ups to Down Dog 5 DB Thrusters 25 Single Unders Extended Warm-up Warm-up (No Measure) EMOM x 8 MINUTES MIN 1 – :30 DB Bicep Curl + Strict Press/ :30 Plank MIN 2 – :30 Fast Singles or DU...Read More

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 200m Jog then … 1-2 ROUNDS 5 Scap Push-Ups + 5 Push-Ups 10 Alt. Reverse Lunges 5/5 DB (or Backpack) Bent Over Row 25ft. Crab Walk Feet First 25ft. Crab Walk Hands First Workout Metcon (No Measure) AMRAP x 20 MINUTES FOR QUALITY 200m Run...Read More

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) AMRAP x 4 MINUTES 2 DB Strict Press + 2 DB Push Press + 2 DB Push Jerk (or Backpack) 6 Air Squats 6 DB Deadlifts* *3 Deadlifts with DBs on the outside of the feet and 3 Deadlifts in a Sumo Stance Workout Metcon...Read More

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 4 Rds: :30 Mountain Climbers/Jumping Jacks 5 Up Downs 5 Push-Ups 5 Air Squats Workout Metcon (AMRAP – Reps) EMOM x 16 MINUTES MIN 1 – 20 Jumping Jacks + 10 Up Downs MIN 2 – 10 Push Ups + 10 Air Squats MIN 3...Read More

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 1 ROUND* 100m Run :20 Top of Ring Row Hold or :20 DB Upright Rows 10 Bodyweight Good Mornings Into… 1 ROUND 100m Run 10 Tempo Ring Row (3111) or 10 DB Tempo Bent Over Row (3111) 5/5 Single Arm KB or DB Sumo Deadlift...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 2:00 Bike/Run/Row @ Moderate Pace Into… 1 ROUND 8 Up-Downs 8 Cossack Squats 8 PVC Pass Throughs 8 PVC Back Squats Into… 1 ROUND 6 Burpees 6 PVC Lunge Pass Throughs 6 PVC Overhead Squats or 6 Barbell OH Squat 6 PVC Snatch Grip Sotts...Read More