WOD

BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

TABATA (:20 ON/ :10 OFF)

4 SETS (Each movement)*

Bike (Mod effort)

Max Air Squats

Single DB Deadlift

Single DB Push Press

* 1 Set = 2:00

Workout

Metcon (AMRAP – Reps)

5 SETS

1:00 – 15/12 Cal Bike*

-Rest :30-

1:00 – Max Unbroken Wall Balls (20/14)|(14/10)

-Rest :30-

1:00 – Max DB Up-Down Devil’s Press (35/20)|(20/15)

-Rest 1:00 b/t Sets-

*Option for athletes to choose 20/15 Cal Bike…if you dare!

(Score is Lowest Combined Reps)

Finisher

Metcon (No Measure)

3-4 SETS

1:00 Elbow Plank

30 Slow Mountain Climbers

-Rest as Needed b/t Sets-

(No Measure)

BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

AMRAP x 8 MINUTES

20 Jumping Jacks

20 Crossbody Mountain Climbers

10 Scap Pull-Ups

10 Hanging Knee Raises or V-Ups

Skill

Metcon (No Measure)

EMOM x 12 MINUTES

MIN 1 – 10 DB Bicep Curls + 10 Strict Press

MIN 2 – :40 Double Unders

(No Measure)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES

35 Double Unders

5 Bent Over Rows

10 V Ups

10 Hand Release Push-Ups

(Score is Rounds + Reps)

BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

400m Run

Into…

3 sets:

5 Up Downs

10 Scap Push Ups

15 Scap Pull Ups

20 Alt Jump Lunges

FIND A PARTNER!!!!

Metcon (Time)

GRAB A PARTNER!!!

40:00 CAP

Row 2,000 meters*

100 Clean and Jerks 115/75

100 Pull-Ups

100 Burpees Over Bar

Row 1,000 meters*

75 Clean and Jerks 115/75

75 Pull-Ups

75 Burpees Over Bar

Row 500 meters*

50 Clean and Jerks 115/75

50 Pull-Ups

50 Burpees Over Bar

*Must switch rower every 250m

Teams of 2. Only 1 person works at a time. Break it up however you like, just finish fast 🙂

BLK LBL Fitness Club – Virtual CrossFit

Warm-up

Warm-up (No Measure)

200m Run

Into…

2 SETS BARBELL WARM-UP (3-5 reps of each)

Clean Grip RDL

Hang Hi-Pull

Hang Muscle Clean

Hang Power Clean

Strict Press

Push Press

Push Jerk

Into…

200m Row

“9/11” (Time)

FOR TIME

2001m Run*

11 Box Jumps (30/24)|(24/20)

11 Thrusters (155/105)|(115/75)

11 Chest-to-Bar Pull-Ups

11 Power Cleans

11 Handstand Push-Ups

11 Hang Power Clean

11 Toes to Bar

11 Deadlifts

11 Push Jerks

2001m Row

*Original workout format attributed to CF BelAir.

**Athletes may start with either the run or the row and finish the workout with the other.

(Score is Time)

Metcon (Time)

GRAB A PARTNER!!!

40:00 CAP

Row 2,000 meters*

100 Clean and Jerks 115/75

100 Pull-Ups

100 Burpees Over Bar

Row 1,000 meters*

75 Clean and Jerks 115/75

75 Pull-Ups

75 Burpees Over Bar

Row 500 meters*

50 Clean and Jerks 115/75

50 Pull-Ups

50 Burpees Over Bar

*Must switch rower every 250m

Teams of 2. Only 1 person works at a time. Break it up however you like, just finish fast 🙂

BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

1:00 Alt Groiners

1:00 Bootstrappers

Into…

3 SETS (5:00 CAP)

8 Up-Downs

10 Alt. Cossack Squats

12 Air Squats

Strength

Back Squat (2 Reps)

ON A 20:00 RUNNING CLOCK…

Build to a Moderately heavy 2 Rep Back Squat

(Score is Weight)

Workout

Metcon (Time)

15:00 AMRAP

9 Burpees

7 DB Hang Squat Cleans (50/35)|(35/20)

5 DB Push Press

(Score is Slowest Time)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

400m Walk/Jog

(No Measure)