WOD

BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

2 ROUNDS

10/10 Moose Antlers

10 Straight arm lifts

10 thumps up arm lifts

10 90 degree arm lifts

10 thumbs up 90 degree arm lifts

Into…

3 ROUNDS

1:00 Row*

10 Push-Up to Pike

12 Alt Box Step-Ups

*Increasing pace on the Row each round (EZ→ Mod → Hard)

Workout

Metcon (No Measure)

EMOM x 24 MINUTES

Min 1 – 250/200m Row

Min 2 – :50 Ring Dip or Bench Dip

Min 3 – :50 Burpee Box Jump Over (24/20)

Min 4 – :50 Ring Muscle Ups or Practice / Toes through Rings / Practice kip swing on Rings

(No Measure)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

1:00 Doorway Stretch (R)

1:00 Doorway Stretch (L)

1:00 Down Dog

1:00 Seal Pose

(No Measure)

BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

400m Run

Into…

2 ROUNDS

5 Clean Deadlift

5 Hang Muscle Cleans

10 Elbow Punches

5 Strict Press

10 Scap Pull-Ups

10 Kip Swings

Skill

Metcon (No Measure)

10:00 SKILL EMOM

Min 1: Pull Up skill work! PRACTICE next progression (butterfly, kipping)

Min 2: 5 Hang Power Cleans (Work on cycling efficiently)*

* Work up to 10-20# heavier than workout weight

(No Measure)

Workout

Metcon (Time)

FOR TIME*

21-18-15-12-9-6-3

Hang Clean and Jerks (115/75)|(75/55)

Pull-Ups

*100m Run After Each Full Set.

(20:00 CAP)

(Score is Time)

BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

2 ROUNDS

10/10 Leg Swings

5 Bootstrappers

5 Inch Worms + Push-Up

5/5 Single Leg RDL

Into…

2 ROUNDS

:20 Hollow Hold

10 Good Mornings

8 Groiners

6 Up-Downs with Jump

Extended Warm-up

Metcon (Weight)

EMOM x 12 MINUTES

MIN 1 – Building to Heavy 5-Rep Deadlift*

MIN 2 – 6-8 Strict T2B or 10 T2B or 20 Alt V Ups

*Start moderate and build each round. Goal is to end very close or slightly above workout weight.

(Score is Weight)

Workout

Metcon (Time)

Partner Up!!!

EACH PERSON FOR TIME*

30-20-10

Deadlifts (225/155)/(135/95)

10-20-30

Burpee Over Bar

*Work through reps while partner does 200m Run. Once back, switch.

** When one finishes the reps, other partner hustles to finish remaining reps without running.

(Score is Time)

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)