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

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 4 ROUNDS FOR TIME (7 MINUTE CAP) 10 Alt. Step-ups :30 Push-up Plank 10 Push-ups 10/8 Cal Row Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 10 MINUTES 15/10 Cal. Row 10 Up-Down Box Jump Overs 15 Sit-Ups 10 Box Dips (Score is Rounds...Read More

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) AMRAP X 5 MINUTES 100m Run 5/5 DB Upright Row 10 Alt. Reverse Lunges Workout Metcon (No Measure) EMOM x 15 MINUTES MIN 1 – 200m Run MIN 2 – 12 DB Hang Power Cleans MIN 3 – 12 Single DB Alt. Curtsy Squats (No...Read More

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 2 ROUNDS 5 Bodyweight Goodmornings* 10 Air Squats 5 Push-Up to Down Dog 10 Burpees *Feet in squat stance, push the hips back and bow forward until you feel tension in the hamstrings, then use the legs to stand up 2 ROUNDS 3/3 Single Arm...Read More