BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 2 ROUNDS (2:30 CAP) 3 Push-Up to Pike (Down Dog) 4 LIGHT KB Suitcase Deadlifts 5 Cal. Row -Rest :30 // Quick Teaching- 2 ROUNDS (2:00 CAP) 8 Alt. Shoulder Taps in Pike Position 6 Cal. Row 4 Moderate-Heavy KB Suitcase Deadlifts Workout Metcon (AMRAP...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 1 ROUND… 5 Walking Inchworms* 10 Lunges w/ Torso Twist 10 Scap Pull-Ups 2 ROUNDS… 10 Up-Downs 5/5 DB Sumo DL 20 Shoulder Taps 5 Kip Swings 3 ROUNDS… 2 Wall Walk 5/5 DB Push Press 5/5 DB Swings 5 Kip Swings Workout Metcon (AMRAP...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 3:00 Bike → :20 Work/:40 Recovery* *Every round of :20 Work, increase the pace! Then… 3 ROUNDS 5 Bootstrappers 10 Cossack Squats 10 Scap Pull-Ups 5 Kipping Swings Partner Workout Metcon (2 Rounds for reps) IN TEAMS OF 3… 2 SETS x 3 MINUTES @...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 400m Run 3 Rds: 10 Barbell Deadlifts 10 Hang Power Cleans 10 Strict Press 10 Burpees Workout Class WOD BLK-OUT (AMRAP – Rounds and Reps) AMRAP 40:00 with a Partner: 5 Deadlifts 95/65 5 Hang Power Cleans 5 Front Squats 5 Push Press 5 Back...Read More

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 400m Group Run Into… AMRAP x 5 MINUTES (w/ a pair of light DBs) 5 Inch Worms 10 Alt. Cossack Squats 5/5 SA Deadlifts 10 Hang Muscle Cleans Workout Metcon (Time) 3 ROUNDS FOR TIME 400m Run 30 DB Hang Power Cleans 50m DB Farmer...Read More

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 1 ROUND (3:30 MIN CAP) 5/5 SA Strict Press w/:02 pause overhead 5/5 SA Upright High Pulls 5 Cal. Row 5 Up-Downs 1 ROUND (3:30 MIN CAP) 5/5 SA Strict Press* 10 KB Sumo Deadlift High Pulls 5 Cal. Row 5 Burpees *Hold both KBs...Read More

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 2 ROUNDS (5 MIN CAP) 1:00 Bike 5 Bodyweight Lunge-Lunge-Squats 10 Alt. Step-Ups Workout Metcon (Weight) EMOM x 15 MINUTES MIN 1 – 15/12 Cal. Bike MIN 2 – 7 Single DB “Lunge-Lunge-Squat”* MIN 3 – 9 Box Jumps** *1 REP = Right Side Lunge...Read More

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 2 ROUNDS 100m Run 5/5 Single Arm Ring Rows + 10 Ring Rows :30 Row 10 Scap Push-Ups + 10 Alt. Plank Arm Reaches* 10 Push-Ups *Alt. Plank Arm Reaches: In a tall plank position, extend one arm forward as far as possible, then back...Read More

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 4 ROUNDS :45 Moderate/:15 Hard on Bike 1 ROUND: 4 Up Downs 8 MB Strict Press 12 Lunges (no weight) 1 ROUND: 4 Burpees 8 MB Push Press 12 MB Alt Lunges Partner Workout Metcon (Calories) IN TEAMS OF 2… AMRAP x 14 MINUTES PARTNER...Read More

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 3 ROUNDS: 100m Run 25’ High Knees 25’ Butt Kickers 25 Power Skips (Height)* 25’ Power Skips (Distance)** 2 ROUNDS: 50 Single Unders 10 Slam Balls *Skip on one leg as high as possible **Skip on one leg as far as possible Workout Metcon (6...Read More