BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) Game Time! Then… 2 ROUNDS… 20 Jumping Jacks 20 Mountain Climbers 20 Lunges 20 Hollow Flutter Kicks 20 Air Squats 10 Groiners with Twist 10 Forward Leg Swings (each side) 10 Lateral Leg Swings (each side) Recovery Workout Metcon (No Measure) EMOM x 10 MINUTES...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 2 ROUNDS Increasing Effort on Bike in Round 2… 1:30 Bike 14 Step Back Lunges 7 Bent Over Row (w/ empty barbell, :02 pause at chest) 7 Jump Squats (focus on powerful, not high jump) 7 Barbell Good Morning Then into a more specific barbell...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 3-4 ROUNDS… 100m Row *Legs Only → 100m Row *Arms Only→ 200m Row *Arms + Legs 8/8 DB Filly Lunges 10 DB Bent Over Rows 10 DB Death March Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 20 MINUTES 400m Row* 15 Up-Downs 10...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) GENERAL WARM-UP… 3-4 Sets for QUALITY: 10 Groiners (hold 1-2 seconds on each side every rep) 5 Standard Stance Air Squats 5 Narrow Stance Air Squats 5 Wide Stance Air Squats :30 Plank to Pike After the GWU, partner up and get into the Specific...Read More

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 2 Rounds :20 Air Squats :20 Up-Downs :20 Push-Ups Workout Metcon (Time) 3 ROUNDS FOR TIME 750/500m Row 20 Burpees Over Rower -16:00 Time Cap- Optional Finisher Warm-up (No Measure) 200m Cool Down Walk Focusing on Calm Nasal BreathingRead More

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) AMRAP x 3 MINUTES 50’ Shuttle Jog 6 Box Step-Ups 4 Ring Rows Workout Metcon (4 Rounds for time) EVERY 4:00 FOR 4 SETS 400m Run 12 Russian KBS (Heavy) 9 Ring Rows 6 Box JumpsRead More

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) Tabata Bike Intervals (8 rounds, 4:00 total) :20 Bike/ :10 Rest Immediately into… 2 ROUNDS 5 DB Deadlifts 5 DB Front Squats 5 DB Shoulder Press Workout Metcon (No Measure) EMOM x 14 MINUTES MIN 1 – 5 DB Squat Clean Thrusters MIN 2 –...Read More

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 3 ROUNDS 4/4 Single Arm DB Suitcase Deadlift (increase weight over the course of 3 rounds) 5 Up-Downs 20 Alt. Shoulder Taps 5 Inch Worms + Tempo Push Up (21×1)* *:02 descent, :01 pause at the bottom, fast up and :01 pause at the top...Read More

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 2 ROUNDS EACH (4 min cap) P1 (pacer): 10 Air Squats 5 Burpees 5 DBL KB Strict Press :20 DBL KB Front Rack Hold P2: Rowing @ Easy Pace Immediately into … 2 ROUNDS EACH (4 min cap) P1 (pacer): 10 Jumping Alt. Lunges 5...Read More

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 2 ROUNDS (6 min. cap) 50m Skip 50m Jog 8 DBL DB (or KB) Suitcase Deadlifts + 50m Farmer’s Carry* 50 Single-Unders → 30 Jumps w/ double hip taps** (no rope needed) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 12 MINUTES 200m Run...Read More