BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 3:00 EZ Pace on Bike or Row Then… 2 ROUNDS 20 Alt. V-Ups 10 PVC Good Mornings 10 Alt. Cossack Squat Into… 2 ROUNDS 20 Atl. Superman 10 Reverse Lunges 5 PVC Kang Squat (:03 pause at bottom)* Strength Back Squat (5-5-3-3-1-1) -Rest at Least...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) On A 3 MINUTES RUNNING CLOCK… :30 Slow pace on bike :30 Sprint -THEN- AMRAP X 9 MINUTES 7/7 DB Single Arm Bent Over Row 25’ Bear Crawl 25’ Reverse Bear Crawl 7/7 DB Single Arm Thruster Workout Metcon (AMRAP – Rounds and Reps) AMRAP...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) AMRAP X 5 MINUTES 10 Air Squats 10 DB Strict Press 10 DB Sumo Deadlift 5 Broad Jumps -Into- AMRAP X 5 MINUTES :30 Lunge & Twist :30 Bar Hang :30 Toy Soldiers :30 PVC Pass Throughs Extended Warm-up Warm-up (No Measure) 3 SETS 5...Read More

BLK LBL Fitness Club – ZM:30 Extended Warm-up Warm-up (No Measure) 2 ROUNDS :30 Bike 5/5 DB Strict Press (:02 pause overhead) :30 Tuck Hold 5 Dip + Jump (against the wall) Workout Metcon (AMRAP – Reps) 2 SETS (:45 ON / :45 OFF) :45 DB Strict Press* -Rest :45- :45 Sit-Ups -Rest :45- :45...Read More

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) AMRAP x 3 MINUTES 4 Burpee Broad Jumps 6 Alt. Groiners/Spiderman Lunges (3/leg) 8 Med. Ball Front Squats Immediately into … Row technique (3 min) Workout Metcon (5 Rounds for time) EVERY 3:00 FOR 5 SETS 200/150m Row 20 MB Squat Clean 30 Mountain Climbers...Read More

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 1 ROUND… 30ft High Knees 30ft Butt Kickers 30ft Side Shuffle (switch half way) 10 Slow Scap Push-Ups* 5/5 Single Arm Ring-Rows Workout “NICOLE-ISH” (AMRAP – Rounds and Reps) AMRAP x 20 MINUTES 400m Run 12 Perfect Ring RowsRead More

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) EMOM x 4 MINUTES… Min 1- :30 Burpees → :30 Burpee Step-Up Min 2- :30 DB Muscle Clean → :30 DB Hang Power Clean *Switch movements at mid-point of warm-up Workout Metcon (No Measure) EMOM x 18 MINUTES MIN 1 – 10 Burpee Box Step-Ups...Read More

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 2 ROUNDS 8 KB Sumo Deadlifts 8 Med. Ball Front Squats :30 Bike 8 KB Upright Rows 8 Med. Ball Push Press to target Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 15 MINUTES 15 KB Sumo DL High Pulls 15/12 Cal Bike 15...Read More

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 100m Run Immediately into… 2 ROUNDS 20 Plate Hops 20 Mountain Climbers 10 Plate G2O 5 Inch Worms Immediately into… 100m Run Workout Metcon (5 Rounds for time) 5 SETS FOR TIME 200m Run 12 Push-Ups 16 Alt. V-Ups -Rest 1:00 b/t Sets-Read More

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 1 ROUND 5 DB Front Squats 10 Alt. Reverse Lunges (bodyweight) 5 DB Push Press 5/5 Moose Antlers Immediately into … 1 ROUND 10 DB Thrusters 10 DB Alt. Reverse Suitcase Lunges 10 Cat/Cows Workout Metcon (Time) FOR TIME 28-22-16-10-4 DB Thrusters DB Alt. Reverse...Read More