BLK LBL Fitness Club – Virtual CrossFit Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 7 Russian KBS or DB swings 7 Shoulder to Overhead 7 Scap Push-ups 7 V-ups 7 Air Squats Strength Front Squat (6-4-2-6-4-2) 6-4-2-6-4-2* DB Front Squat (As heavy as possible) :30 Wall sit after each (Score is Weight) Workout Metcon...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) EMOM x 8 MINUTES MIN 1 – :45 Ring Row (or DB Bent Over Row) MIN 2 – :45 Alt Samson Lunge MIN 3 – :45 Up-Down Step-Up MIN 4 – :45 Hollow Rock Skill Metcon (No Measure) EVERY 2:00 FOR 5 SETS… 3 Rds...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 400m Run 3 Rds: 5 walk out push ups 10 press ups 15 Jump Squats :30 Hollow rock hold Metcon (No Measure) EMOM x 30 MINUTES MIN 1 – :50 Max Cal Bike or Run MIN 2 – :50 Max Hand Release Push-Ups MIN 3...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) TABATA (:20 ON/ :10 OFF) MOVT 1 – Air Squat MOVT 2 – Up-Down Into… 2 SETS 10 Alternating Groiners (with a reach to the sky) :20 DB Front Rack Hold 10 Push-Ups to Down Dog (active press back & :01 hold) *From here, move...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 2 ROUNDS 10 Alt Groiners 10 Bootstrappers 10 Lunge + Torso Twist Into… 2 ROUNDS 10 Up-Downs 10 DBL DB Deadlift 10 DBL DB Swings Workout Metcon (No Measure) AMRAP x 9 MINUTES 10 Bent Over Rows 5 Devil’s Press (50/35)|(35/20) 20 Alt. Jumping Lunges...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 2 ROUNDS :15 Butt Kickers In Place :15 High Knees :15 Lateral Hops :15 Jumping Jacks Into… 3 ROUNDS 10 KB Deadlifts 10 KB High Pulls 5/5 KB Snatches Workout Metcon (Time) 5 ROUNDS FOR TIME 25 Russian KB Swings (70/53)|(53/35) 200m Run -12:00 Hard...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 3 ROUNDS (7:00 MINUTE CAP) 5/5 Moose Antlers 5/5 Single Leg Lunge 5/5 Elbow Punches 8 Shoulder Press 8 Front Squat 8 Kip Swings Workout Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-upsIf no barbell or Pull Up bar 21-15-9 DB Thrusters 25/20 DB Bicep...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 3:00 Progressive Pacing on the Bike or run… 1:00 EZ Pace 1:00 Moderate Pace :30 Moderate-High Pace :30 Hard Pace Into… 2-3 ROUNDS 4 Big Arm Circles Back 4 Big Arm Circles Forward 8 Alt. Samson Stretch 10 Alt. Side Lunges (keep hips low) 12...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 3 ROUNDS 10 Scap Push Ups 8/8 DB Swings 6 DB Front Squats 6 DB Push Press Skill Metcon (No Measure) 4 SETS ON A 12:00 RUNNING CLOCK 8 Alt V UPs with :01 Pause at Top 15/15 Seated SL Lift over upright DB (No...Read More

BLK LBL Fitness Club – Virtual CrossFit Warm-up Warm-up (No Measure) EMOM x 6 MINUTES MIN 1 – :30 Pike Hold + :30 Inch Worm + Push-Up MIN 2 – :30 Bootstrappers + :30 Groiners Strength Metcon (No Measure) EMOM x 12 MINUTES Min 1 – :45 HS Wall Hold or :45 Shoulder Taps Min...Read More