BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 1:00 Pigeon Pose Each side 1:00 Frog Stretch Each Side Into… AMRAP x 6 MINUTES :30 Bike (Moderate) 5/5 Single Arm RKBS 5/5 KB Bent Over Row 10 Alt. Goblet Cossack Squats Strength Back Squat (5×5 (30×1)) Back Squat @60-70% of 1RM -Rest 2:00 b/t...Read More

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) AMRAP x 4 MINUTES :30 Running/Biking/Rowing/Ski (athlete’s choice) 5/5 Bodyweight Split Squats 10 Hollow Rocks 10 Alt. Bent Over DB Rows Workout Metcon (No Measure) EMOM x 16 MINUTES MIN 1 – :45 Cardio (Athlete’s Choice)* MIN 2 – 5/5 DB Suitcase Split Squats MIN...Read More

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 2 ROUNDS EACH… P1: Bike P2: 5/5 Single Arm Ring Rows + 10 Air Squats + 10 Alt. Step-Ups *P2 is the pace setter Partner Workout Metcon (AMRAP – Reps) IN TEAMS OF 2… AMRAP x 16 MINUTES* P1 – COMPLETE 1 ROUND OF… 12...Read More

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 2 ROUNDS (Cap at 5:00) 5 Dumbbell Deadlifts 30 Single-Unders 5 Dumbbell Power Cleans 30 Single-Unders w/higher jump 5 Dumbbell Push Press 30 Double-Unders or :30 Practice Workout Metcon (Time) “DB GRACE” FOR TIME 30 Dumbbell Clean & Jerks -5:00 Hard Cap- -Rest 3:00- 2...Read More

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 200m Jog, then … AMRAP x 4 MINUTES 5 Up-Downs 10 Alt. Lunges 10 Hollow Rocks 10 Supermans Workout Metcon (No Measure) EMOM x 20 MINUTES MIN 1 – 16 Up-Downs MIN 2 – 12/10 Cal Bike MIN 3 – 16 Arm Haulers MIN 4...Read More

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) Chipper Style… 40 Jumping Jacks 5/5 Single Arm KB Deadlifts 40 Line Hops 5/5 Single Arm KB Russian KBS 20 Toy Soldiers 5/5 Single Arm KB Cleans Workout Metcon (Time) 4 ROUNDS FOR TIME 400m Run 20 Alt DBL KB Front Rack Reverse Lunge 40...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) Line Drills! Workout “RANNIE” (Time) FOR TIME 50-40-30-20-10* Double Unders Sit-ups** *400m Run After Each Full Round **GHD Optional Cool Down Warm-up (No Measure) 5:00 Foam Rolling* *Focus on hip flexors and calvesRead More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 2 ROUNDS :30 Bike 10 Kip Swings 5 Ring Rows* 5 BB Strict Press 10 Hollow Rocks *no false grip Extended Warm-up Warm-up (No Measure) FOR QUALITY 3 SETS 5 Pausing False Grip Ring Row or 5 Pausing Muscle-Up Transition -Rest at Least :30 b/t...Read More

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 2 ROUNDS 100m Jog 5/5 Single Arm DB Strict Press 10 Alt. Groiners 10 Slam Ball Deadlifts 20 Alt. Plank Shoulder Taps Metcon Metcon (Time) 3 ROUNDS FOR TIME 400m Run 30 Mountain Climbers 20 Slam Balls 10 DB Strict Press 16:00 Hard Cap Optional...Read More

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 2 ROUNDS … 5/5 Single Arm Russian Kettlebell Swings 1:00 Bike 10 Up-Downs Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 16 MINUTES 21 Russian Kettlebell Swings 15/12 Cal. Bike 9 Burpees Optional Finisher Metcon (No Measure) 2-3 SETS 1:00 Plank Alt. KB Taps...Read More