BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) AMRAP x 3 MINUTES 5 Clean Deadlifts 5 Elbow Punches 5 Hang Muscle Cleans 5 Shoulder Press Into… AMRAP x 3 Minutes 5 Good Mornings 5 Hang Power Cleans 5 Push Press *Virtual use PVC Pipe or DBs Strength Metcon (Weight) 3-4 Sets 3+3 Hang...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) AMRAP x 10 MINUTES* 3 Inch Worm + Push Up 10 Scap Push Ups 20 Alt. Shoulder Taps 10 Tuck Ups 10 Scap Pull Ups 10 Kip Swings *This should be a slow and intentional Warm Up…not looking for max rounds Workout Metcon (Time) FOR...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 2 ROUNDS 10 Up Downs 20 Shoulder Taps 30 Single Unders Into… 2 ROUNDS 10 Cal Row or 200m Run 5 Inch Worms + Push-Up 30 Single or Double Unders Strength Sumo Deadlift (5×3) 5×3 Sumo Deadlift* *Keep loading moderate to moderate-heavy. (Score is Weight)...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) AMRAP x 6 MINUTES 10 Scap Push-Ups 10 Scap Pull-Ups or KB/DB shoulder shrugs 10 Kip Swings or 10 Fwd Arm Circles 10 KB Deadlifts 20 Walking Lunges Skill Metcon (No Measure) ON A 10:00 RUNNING CLOCK… Practice Bar Muscle-Up or Pull-Up Skill (No Measure)...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) AMRAP x 3 MINUTES 10 Alt Groiners 10 Bootstrappers 10 Plank to Pike Into … AMRAP x 4 MINUTES 10 Cossack Squats 8 Medball Strict Press or DB Strict Press 6 Medball Front Squats or DB Front Squats Strength Back Squat (5×3) 5×3 Back Squat*...Read More

BLK LBL Fitness Club – Virtual CrossFit Warm-up Warm-up (No Measure) 3:00 Cardio Choice (Bike or Row or Run) …Increase Pacing Each Minute into… AMRAP x 4 MINUTES 5 Walk Out Push Ups 10 Slam Ball or Wall Ball Deadlifts 10 Up-Downs 5 Strict Pull-Up or Strict Ring Rows *From here, go into a movement...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) AMRAP x 6 MINUTES 10 Bootstrappers 5 Push Up to Pike 10 Goodmornings (bar or pvc) 5 Burpees Strength Deadlift (1×5) ON A 15:00 RUNNING CLOCK… Build to Heavy Set of 5-Rep Deadlift* *Build past workout weight with perfect mechanics. (Score is Weight) Virtual Crossfit...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 3 ROUNDS FOR QUALITY (12:00 Cap) 100m Run 10 Air Squats 10 Med Ball Cleans or DB Squat Cleans 10 Scap Pull Ups 10 Kip Swings Or shoulder taps 10 Sit Ups Workout Metcon (Time) 3 SETS 800m Run 30 Wall Balls (20/14) or DB...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 400m Run into… AMRAP x 4 MINUTES 6 Alt. Box Step Ups 5 Clean Deadlifts or DB Deadlifts 4 Hang Muscle Cleans 3 Shoulder Press Strength Push Press (5×5) 5×5 Push Press* *Keep loading moderate (Score is Weight) Workout Metcon (Time) FOR TIME 21-15-12-9-6-3 Hang...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 3-4 ROUNDS (8:00 CAP) 100m Row 10 Alt Groiners 10 Scap Push-Ups 10 Plank to Pike Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 21 MINUTES 500m Row or 1:00 Air Squats + 1:00 Up Downs 30 Walking Lunges 30 Sit-Ups 400m Run 15...Read More