BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 2 ROUNDS … 5 DB Front Squats (slow) 5 DB Push Presses (slow dip, fast hips) 5 Plank to Down Dog* Metcon Metcon (AMRAP – Reps) DEATH BY DB THRUSTER MIN 1 – 1 Thruster…rest remainder MIN 2 – 2 Thrusters…rest remainder MIN 3 –...Read More

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 2 ROUNDS 100m Jog 5/5 Single Leg Bodyweight or DB RDLs 10 Alt. Step-Ups Metcon Metcon (Time) FOR TIME 400m Run into… 5-10-15-20-15-10-5 DBL DB Deadlift Box Jump into… 400m Run 16:00 Hard CapRead More

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 5/5 Single Arm Ring Rows 5 Knee Push-Ups 10 Alt. Lunges 5 Plate Deadlifts :30 Plate Overhead Hold Metcon Metcon (3 Rounds for reps) 3 SETS :45 Max Rep Ring Rows -:15 Rest- :45 Max Rep Push-Ups -:15 Rest- :45 Max...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 3 ROUNDS 50’ Filly Lunge w/ DB (Switch at 25’) 50’ Shuttle Run 50’ Bear Crawl Skill Metcon (No Measure) EMOM x 10 MINUTES MIN 1 – HS Walk or HS Hold Practice MIN 2 – 100m Run @ 50% EFFORT Metcon Metcon (AMRAP –...Read More

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 7/5 Cal Row 5 DB Burpees 10 Hollow Rocks or :20 Hollow Hold Metcon Metcon (No Measure) EMOM x 15 MINUTES MIN 1 – 14/12 Cal. Row MIN 2 – Max Hollow Hold MIN 3 – 8 DB Devil’s Press Optional...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) Two Parts… 1.) 400m “Last Man Sprints” 2.) Play a Game! Partner Metcon Metcon (Time) IN TEAMS OF 2… FOR TIME 150 Wall Balls (20/14) 150 Russian KB Swing (70/53)|(53/35) 1 Mile Run *P1 works while P2 rests, split work as needed. In the run,...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) Partner Warm-Up! Accumulate 1 mile run, switching every 200m. While Partner 1 runs 200m, Partner 2 holds a plank, then they switch until they have run 1 mile total. Extended Warm-up Warm-up (No Measure) EMOM x 6 MINUTES MIN 1 – Ground to Seated L...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) AMRAP x 6 MINUTES 100m run 5 Jumping Air Squats 10 Samson Lunge Stretches 20 Mountain Climbers Metcon Death Row (AMRAP – Rounds) EMOM x 20 MINUTES MIN 1 — 20 Cal Row MIN 2 — 15 Burpees *Scale as needed to accomplish the work...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) AMRAP x 10 MINUTES 8/8 Single Arm KB Split Squat Thruster :30 Goblet Squat Hold 8/8 Plank Lateral Crawl 8/8 KB Bent Over Row Metcon Metcon (5 Rounds for reps) TABATA 8 SETS, :20 WORK / :10 REST Tabata 1 – Plate Ground to OH...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) EMOM x 8 MINUTES MIN 1: Up Downs / Air Squats / V-ups / Burpees MIN 2: Single Unders /High Jump Singles /Single, Single, Double / Double Unders Strength Metcon (Weight) CLEAN COMPLEX E2MOM x 10 MINUTES… 1 Squat Clean + 2 Front Squats *Start...Read More