WOD

BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

AMRAP x 3 MINUTES

10 Alt. Groiners

10 Bootstrappers

10 Cossack Squats

5 Inch Worms

Into…

AMRAP x 5 MINUTES

10 Empty BB or PVC Cossack Squats

10 Kang Squats

10 Push-Up to Pike

Strength

Metcon (No Measure)

12:00 EMOM

Min 1: 10 Slow Bicep Curls

Min 2: 8-10 burpees

Min 3: 10 Hand Release Push ups

Workout

Metcon (Time)

EVERY 4:00 x 5 SETS

15 Hang Power Cleans (115/75 or DBs

12 Front Squats

9 Strict Handstand Push-Ups or Strict Press

(Score is Slowest Time)

BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

1 ROUND

25’ High Knees

25’ Butt Kickers

25’ Karaokes

25’ Toe Walk

25’ Heel Walk

25’ Leg Swings

25’ Bear Crawl

Into…

10 Box Step Ups

5 Push-Up to Pike

10 Up-Downs

8 Box Jumps

4 Inchworms

8 Burpees

Workout

Metcon (Time)

7 ROUNDS FOR TIME

200m Run

12 Burpee Box Jump Overs (20/16)

(Score is Time)

Finisher

Metcon (No Measure)

3 SETS ON A 12:00 CLOCK…

10 DB Front Raises

10 DB Lateral Raises

10 DB Upright Rows

20 Single DB Russian Twist

-Rest as Needed b/t Sets-

(No Measure)

BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

1:00 Plank Hold

Into…

AMRAP x 6 MINUTES

20 Single or Double Unders

10 Slam Ball Deadlifts

5 Push Ups + Shoulder Taps*

Into…

1:00 Plank Hold

*Athlete will perform 1 Push-Up + 2 Shoulder Taps = 1 Rep

Extended Warm-up

Metcon (No Measure)

EMOM x 10 MINUTES

Min 1 – :30 FLR Hold or plank hold

Min 2 – :40 Double or Triple Under Practice

(No Measure)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 20 MINUTES*

12 Ring Dips or Box Dips

24 Plate ground to overhead

48 Double Unders

*At 3,2,1 go…complete 400m Run. Then at the 10:00 mark, complete 800m Run.

(Score is Rounds + Reps)

BLK LBL Fitness Club – Virtual CrossFit

Warm-up

Warm-up (No Measure)

1:00 Plank Hold

Into…

AMRAP x 6 MINUTES

20 Single or Double Unders

10 Slam Ball Deadlifts

5 Push Ups + Shoulder Taps*

Into…

1:00 Plank Hold

*Athlete will perform 1 Push-Up + 2 Shoulder Taps = 1 Rep

Extended Warm-up

Metcon (No Measure)

EMOM x 10 MINUTES

Min 1 – :30 FLR Hold or plank hold

Min 2 – :40 Double or Triple Under Practice

(No Measure)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 20 MINUTES*

12 Ring Dips or Box Dips

24 Plate ground to overhead

48 Double Unders

*At 3,2,1 go…complete 400m Run. Then at the 10:00 mark, complete 800m Run.

(Score is Rounds + Reps)

BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

EMOM x 8 MINUTES

Min 1 – :45 Run

Min 2 – 10-15 Air Squats + 10-15 V-Ups

Workout

Metcon (Time)

2 SETS FOR TIME

800 m Run

50 Single DB Thruster (50/35)|(35/25)

30 V Ups

-Rest 3:00 b/t Sets-

(Score is Time)

Finisher

Metcon (No Measure)

3 SETS

10 DB Pull-Overs

10 Single DB Skull Crushers

(No Measure)