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

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 3 ROUNDS :30 Row (Moderate) or High Knees :30 Forward Arm Circles :30 Backward Arm Circles 10 Up-Downs 5 Push-Ups to Downward Dog Into… TABATA (8 ROUNDS :20 ON/:10 OFF) R1 & R2: Right Leg Single Unders or R Leg Hops R3 & R4: Left...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 2:00 EZ Pace Run/Bike/Row Into… 2 ROUNDS :30 Active Push-up Plank Hold 10 Scap Push-ups :30 Hollow Hold 10 Bootstrappers Into… 2 ROUNDS 10 Kip Swings or DB Upright Rows 10 Tuck-ups 10 Alt. Groiners 10 Russian KB or DBL DB Swings Into.. EMOM x...Read More

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 1 ROUND 1:00 Burpees -Rest :30- 1:00 Run/Row/Bike/Jump Rope -Rest :30- 1:00 5 Push-ups + 10 Air Squats Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 5 MINUTES DB Burpee Box Step-Overs -Rest 2:00- AMRAP x 5 MINUTES Max Calorie Row -Rest 2:00- AMRAP...Read More