BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 1:00 Alt Groiners 1:00 Bootstrappers Into… 3 SETS (5:00 CAP) 8 Up-Downs 10 Alt. Cossack Squats 12 Air Squats Strength Back Squat (2 Reps) ON A 20:00 RUNNING CLOCK… Build to a Moderately heavy 2 Rep Back Squat (Score is Weight) Workout Metcon (Time) 15:00...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) AMRAP x 3 MINUTES 10 Alt. Lunges 10 Push-Up to Pike 20 Jumping Jacks Into… AMRAP x 5 MINUTES 10 Tuck Jumps 10 Tempo Strict Press (empty BB) 10 Up Downs Strength Shoulder Press (2RM) ON A 15:00 RUNNING CLOCK… Build to a heavy 2...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 2 ROUNDS 12 Plank KB Taps 6 Groiners 6 KB Deadlift 6 Goblet Squats Into… 2 ROUNDS 12 Alternating Superman 6 BB Kang Squats 6 KB Swings 4/4 KB Suitcase Lunge* *Perform 4 lunges with the KB in one hand, and 4 Lunges with the...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 1 ROUND 25ft High Knees 25ft Butt Kickers 10 Scap Pull-Ups 10 Scap Push-Ups 3 Wall Walks or 5 Inch Worms Into… 1 ROUND 100m Run 5 Strict Pull-Up or 5 Ring Rows 10 V Ups 15 Air Squats Workout “Chinchilla” (Time) For Time: Buy...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 3 ROUNDS (6 MINUTE CAP) :30 Bike 10 Alt. Step-Ups → Box Jumps → Box Jump Overs* 10 DB/Plate Forward Raises 10 DB/Plate Lateral Raises 10 Up-Downs *Change movement each round Strength Metcon (Weight) 3 SETS FOR QUALITY* 20 Alt. DB Bicep Curls 15 DBL...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) ON A 5:00 RUNNING CLOCK… 100m Jog 30 Jumping Jacks 30 Mountain Climbers 30 Butt Kickers 30 High Knees 30 Shoulder Taps Skill Metcon (No Measure) 3 SETS ON A 10:00 CLOCK… 5/5 DB Windmill (Moderate-Heavy) 1:00 L-Sit* -Rest as Needed b/t Sets- *For the...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 1:00 Single Unders Into… EMOM x 6 MINUTES MIN 1 – 20 Shoulder Taps + Plank Hold MIN 2 – 10 DBL DB Deadlifts + Front Rack Hold Into… 1:00 Double Under Practice* *Options: Tall Jump Singles, Penguin Taps, Single Arm rotations. Strength Shoulder Press...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 3 ROUNDS 10 Alt. Groiners 10 Alt. Samson Lunges 5 Push-Up to Pike Into … 3 ROUNDS 5 Double Push Up Burpees 1:00 CARDIO Strength Metcon (Weight) 12:00 EMOM Odd: 5 bench press increasing weight Even: 10 Ys, 10 Ts, 10 arrows with light plates...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) EMOM x 4 MINUTES MIN 1 – :45 Deadbugs MIN 2 – :45 Inch Worms + Push-Up Into … EMOM x 4 MINUTES MIN 1 – :45 Scap Pull-Ups MIN 2 – :45 Hollow Body Hold Extended Warm-up Metcon (Weight) EMOM x 10 MINUTES MIN...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 2 ROUNDS 4 Inch Worms 6 Bootstrappers 8 Groiners Into… AMRAP x 4 MINUTES 5 Med Ball Power Clean 5 Med Ball Lunges 5 Med Ball OH Press 20 Shoulder Taps Strength Every 1:30 for 12:00 5 Tempo Back Squats @3131 Workout Metcon (AMRAP –...Read More