WOD

BLK LBL Fitness Club – Virtual CrossFit

Warm-up

Warm-up (No Measure)

400m Run

2 ROUNDS

8 Cossack Squats

8 Push Ups

16 Russian Twists

2 ROUNDS

8 Wall Ball Squat Cleans

8 Alt Lunge with a twist

8 Up Down + Overhead with WB

Workout

Metcon (3 Rounds for reps)

10:00 AMRAP

10 Burpees over 1 DB

10 DB Front Squats 45/30

-Rest 3:00-

10:00 AMRAP

10 Alt DB Snatch 50/35

10 Wall Balls 20/14

-Rest 3:00-

10:00 AMRAP

100m Single KB Carry (Farmers or OH)

15 Toes to Bar

(Score is Total Reps)

Cool Down

Warm-up (No Measure)

5:00 Foam Roll Quads / Stretch

(No Measure)

BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

3-4 SETS (8:00 CAP)

10 Alt. Samson Lunges

10 Groiner w/ thoracic rotation

10 Push-Up to Pike

10 Bootstrappers

Skill

Metcon (No Measure)

3 SETS FOR QUALITY

3/3 DB or KB Turkish Get-Up/Down*

20 Alt. Sit-Thrus

*Full Movement is to Standing Position and Back Down

(No Measure)

Workout

Metcon (3 Rounds for time)

ON A 6:00 RUNNING CLOCK*…

40 Sit-Ups

60 Wall Balls (20/14)|(14/10)

-Rest Remaining Time Until Start of Next Set-

ON A 6:00 RUNNING CLOCK*…

40 Sit-Ups

40 Burpees

-Rest Remaining Time Until Start of Next Set-

ON A 6:00 RUNNING CLOCK*…

40 Sit-Ups

60 Wall Balls

*Complete work in the Sets in any order or rep breakdown, athlete’s choice.

(Score is for Time for Each Set)

BLK LBL Fitness Club – Virtual CrossFit

Warm-up

Warm-up (No Measure)

3-4 SETS (8:00 CAP)

10 Alt. Samson Lunges

10 Groiner w/ thoracic rotation

10 Push-Up to Pike

10 Bootstrappers

Skill

Metcon (No Measure)

3 SETS FOR QUALITY

3/3 DB or KB Turkish Get-Up/Down*

20 Alt. Sit-Thrus

*Full Movement is to Standing Position and Back Down

(No Measure)

Workout

Metcon (3 Rounds for time)

ON A 6:00 RUNNING CLOCK*…

40 Sit-Ups

60 Wall Balls (20/14)|(14/10)

-Rest Remaining Time Until Start of Next Set-

ON A 6:00 RUNNING CLOCK*…

40 Sit-Ups

40 Burpees

-Rest Remaining Time Until Start of Next Set-

ON A 6:00 RUNNING CLOCK*…

40 Sit-Ups

60 Wall Balls

*Complete work in the Sets in any order or rep breakdown, athlete’s choice.

(Score is for Time for Each Set)

BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

AMRAP x 10 MINUTES

100m Jog

10 DB Arnold Press w/ Slow Descent

10 Slow DB RDLs

10 Slow Alt. Lunge to Curl

Workout

Metcon (Time)

FOR TIME

200m Plate Run (Athlete Choice)

50 Plate Ground to Overhead

50 Plate Walking Lunges*

200m Plate Run

50 Plate Step-Ups (24/20)

50 Plate Walking Lunges

50 Plate Ground to Overhead

200m Plate Run

*Hold Plate in Bear Hug for Lunges

(Score is Time)

Optional Finisher

Metcon (Time)

FOR TIME (OR NOT FOR TIME!)

5k Run to Support the Ultimate Hawaiian Trail Run

(Score is Time)

BLK LBL Fitness Club – Virtual CrossFit

Warm-up

Warm-up (No Measure)

AMRAP x 10 MINUTES

100m Jog

10 DB Arnold Press w/ Slow Descent

10 Slow DB RDLs

10 Slow Alt. Lunge to Curl

Workout

Metcon (Time)

FOR TIME

200m Plate Run (Athlete Choice)

50 Plate Ground to Overhead

50 Plate Walking Lunges*

200m Plate Run

50 Plate Step-Ups (24/20)

50 Plate Walking Lunges

50 Plate Ground to Overhead

200m Plate Run

*Hold Plate in Bear Hug for Lunges

(Score is Time)

Optional Finisher

Metcon (Time)

FOR TIME (OR NOT FOR TIME!)

5k Run to Support the Ultimate Hawaiian Trail Run

(Score is Time)