BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) AMRAP x 4 MINUTES 5 Inch Worm + Push-Up 10 PVC Pass Thru :20 Hollow Hold Into… AMRAP x 6 MINUTES 10 KB Sumo Deadlift* 10 Up-Downs 10 Push-Ups *After 3:00, move to Russian KBS Workout Hansen (Time) 5 Rounds for time: 30 Kettlebell Swings,...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 3 ROUNDS 20 Shoulder Taps 5/5 Single Arm DB Plank Row 20 Mountain Climbers Following the warm-up, review the OH movements for the workout. Strength Shoulder Press (Build to a 2RM Strict Press) ON A 15:00 RUNNING CLOCK… Build to a 2RM Strict Press* *Testing...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 2 ROUNDS 10 Groiners 10 Frog Jumps 10 Glute Bridges 2 ROUNDS 7 Jumping Squats 7 Up-Downs 7 BB Good Mornings Following the Warm-Up, go into your teaching of the Back Squat. Strength Back Squat (Build to a 2RM Back Squat) ON A 15:00 RUNNING...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 3 Rounds For Quality 200m Jog Frankenstein Walk 50’ 10 Inchworm Piriformis Walk 50’ 10 Up-Downs “Riley” (Time) 1.5 Mile Run 150 Burpees 1.5 Mile RunBackground: Army Sgt. 1st Class Riley G. Stephens, 39, of Tolar, Texas, assigned to the 1st Battalion, 3rd Special Forces...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 30 Jumping Jacks 20 Alt. Groiners 10 Box Step-Ups 5 Slow Barbell RDLs Into… 200m Group Run Workout Metcon (Time) 3 ROUNDS FOR TIME 400m Run 30 Box Jump Overs (24/20) 20 Deadlifts (225/155)|(155/105) (Score is Time) Partner Workout Option Metcon...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 400m Jog AMRAP x 10 MINUTES 10 Up downs 10 V Ups 10 BB Deadlifts 10 Kipping Swings 10 Cal Ski/Row/Bike Workout Metcon (Time) The Fittest Experience Qualifier 21.5 For Time: 3 Rounds: 15 Toes to Bar 10 Deadlifts 225/155 | 185/125 15 Bar Facing...Read More

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