BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 3:00 BIKE INCREASING EFFORT MIN 1: EASY MIN 2: EASY+ MIN 3: MODERATE -THEN- 3 ROUNDS FOR TIME 10 Tempo Air Squats (33X1) 15 PVC Good Mornings 10 Cossack Squats **5 MIN CAP on the 3 Rounds** Workout NCFIT Baseline – Strength (Weight) ON A...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 4 ROUNDS INCREASING EFFORT EACH ROUND 200m Run 10 Alt Sampson Lunge Stretch 10 Up-Down 8/8 DB Strict High Pulls 8/8 DB Hang Power Clean :20 Rest **10 MIN CAP** Extended Warm-up Power Clean (8×2) EMOM x 8 MINUTES 2 TNG Power Cleans* *Build to...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) Team 1k Row!! In teams of 2…alternate every 250m. While Partner 1 rows, Partner 2 is performing flow stretching (5 Reps of Bootstrapper Squat & 5 Reps of Push-up to Down-Dog) With Same Partner… AMRAP x 5 MINUTES 5 Burpees in-sync 10 Sit-ups in sync...Read More

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 1 ROUND (7 min cap) :45 Bike (legs only) 10 Up-Downs w/step forward :45 Bike (arms only) 10 Burpees w/step forward :45 Bike (arms & legs) 10 Burpees Workout Metcon (Time) 7 ROUNDS FOR TIME 12/10 Cal Bike 10 Burpees -16:00 Hard Cap-Read More

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 2 ROUNDS 50m Jog 5/5 Single Arm DB Strict Press 12/10 Cal. Bike 5/5 Single Arm Ring Row Workout Metcon (Time) FOR TIME 21-15-9 DB Strict Press Ring Rows Run 200m 21-15-9 DB Strict Press Ring Rows -18:00 Hard Cap-Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 400m Med Ball Line Run! Then… – 10 Reps in unison PVC Pass – 10 Reps in unison PVC Behind Neck Press – 20 Reps Med Ball Squat and Toss Back and Forth (3-4 feet apart) – 20 Reps Med Ball Twist and Hand Off...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES* :20 Bike (Workout Pace!) 16 Shoulder Taps 8 Forward Lunges 6 Up-Downs Workout Metcon (Time) EVERY 3 MINUTES FOR 30 MINUTES… 15/12 Cal Bike 12 Hand Release Push-Ups 9 Up-Down Box Jump Over (24/20)Score is your slowest round! Optional Finisher Warm-up...Read More

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 2 ROUNDS 5 Knee Push-Ups 10 Tall Plank Alt. Shoulder Taps 100m Jog 5 Wall Squats 10 Alt. Lunges Workout Metcon (No Measure) EMOM x 15 MINUTES MIN 1 – 5 DB Push-Ups + 10 Alt. Renegade Rows MIN 2 – 15/12 Cal. Row MIN...Read More

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 2 Rounds of… 10 RKBS → 10 KB Swings (focus on lockout overhead) :30 Mountain Climbers + :30 Plank → 10 Sit-Ups 10 Step Ups→5 Box Jumps Workout Metcon (Time) 2 ROUNDS FOR TIME 21-15-9 Kettlebell Swing Sit-Ups Box Jumps -16:00 Hard Cap-Read More

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 5/5 Single Arm DB Up-Downs* 25ft High Knees 5/5 DB Deadlifts (sumo or suitcase style) 25ft. Butt Kickers 5/5 Single Arm Strict Press Workout Metcon (5 Rounds for time) EVERY 3:00 FOR 5 SETS 200m Run 5/5 Single Arm DB Burpees...Read More