WOD

BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

CHIPPER WARM-UP (7:00 Cap)

10 Up-Downs

300m Row (moderate) or 300m Run

10 Burpees

200m Row (moderate-high) or 200m Run

15 Med-Ball Front Squats

100m Row (high) or 100m Run

15 Med-Ball Thrusters (:01 pause overhead)

Skill

Warm-up (No Measure)

ON A 10:00 RUNNING CLOCK…

Practice Handstand Walk, Wall Walk Skill or Handstand Hold

(No Measure)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES

25/20 Cal Row

20 Alt. DB Snatch (50/35)|(35/20)

15 Handstand Push-ups

(Score is Rounds + Reps)

Virtual Skill

Metcon (No Measure)

Every 2:00 X 5 Sets

10 DB Seated Strict Press

:30 Rest

:30 DB OH Hold

Virtual Workout – Limited Equipment

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15:00

400m Run or 2:00 Jump Rope

20 Alt DB Snatch with accessible weight

15 Hand Release Push Ups

BLK LBL Fitness Club – Virtual CrossFit

Warm-up

Warm-up (No Measure)

CHIPPER WARM-UP (7:00 Cap)

10 Up-Downs

300m Row (moderate) or 300m Run

10 Burpees

200m Row (moderate-high) or 200m Run

15 Med-Ball Front Squats

100m Row (high) or 100m Run

15 Med-Ball Thrusters (:01 pause overhead)

Skill

Warm-up (No Measure)

ON A 10:00 RUNNING CLOCK…

Practice Handstand Walk, Wall Walk Skill or Handstand Hold

(No Measure)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES

25/20 Cal Row

20 Alt. DB Snatch (50/35)|(35/20)

15 Handstand Push-ups

(Score is Rounds + Reps)

Virtual Skill

Metcon (No Measure)

Every 2:00 X 5 Sets

10 DB Seated Strict Press

:30 Rest

:30 DB OH Hold

Virtual Workout – Limited Equipment

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15:00

400m Run or 2:00 Jump Rope

20 Alt DB Snatch with accessible weight

15 Hand Release Push Ups

BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

AMRAP x 8 MINUTES

Row/Bike 1:00

5 Push Up to Pike

10 Shoulder Taps

10 Box Step Ups

5/5 Single DB Up Downs

Strength

Metcon (No Measure)

3 SETS

Max Reps DB Floor Press (Athlete Choice)

20 Perfect Hollow Rocks

-Rest as Needed b/t Sets-

(No Measure)

Workout

Metcon (AMRAP – Reps)

2 SETS

1:30 – Max Single DB Burpees (Athlete Choice)*

1:30 – Max Single DB Box Step-Ups (24/20)

1:30 – Row or Bike for Cals or Jump Rope

1:30 – Max Slam Balls (20/10) or DB Ground to Overhead

1:30 Max Plank Hold

-Rest 1:30 b/t Sets-

*Athlete Choice for the weight on the single DB. On the Step-Ups, DB can be held any way.

(Score is Reps)

BLK LBL Fitness Club – Virtual CrossFit

Warm-up

Warm-up (No Measure)

AMRAP x 8 MINUTES

Row/Bike 1:00

5 Push Up to Pike

10 Shoulder Taps

10 Box Step Ups

5/5 Single DB Up Downs

Strength

Metcon (No Measure)

3 SETS

Max Reps DB Floor Press (Athlete Choice)

20 Perfect Hollow Rocks

-Rest as Needed b/t Sets-

(No Measure)

Workout

Metcon (AMRAP – Reps)

2 SETS

1:30 – Max Single DB Burpees (Athlete Choice)*

1:30 – Max Single DB Box Step-Ups (24/20)

1:30 – Row or Bike for Cals or Jump Rope

1:30 – Max Slam Balls (20/10) or DB Ground to Overhead

1:30 Max Plank Hold

-Rest 1:30 b/t Sets-

*Athlete Choice for the weight on the single DB. On the Step-Ups, DB can be held any way.

(Score is Reps)

BLK LBL Fitness Club – Virtual CrossFit

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

5 Kang Squats

10 Alt. Groiners

20 Mountain Climbers

Into…

AMRAP x 5 MINUTES

5 Med Ball Front Squats (or DBL DBs)

10 Med Ball Push Press (or DBL BDs)

20 Jumping Jacks

Workout

Metcon (Time)

FOR TIME

50-40-30-20-10

Wall Balls (20/14)|(14/10) or Light DB Thrusters

30-60-90-120-150

Double Unders

(Score is Time)

Finisher

Metcon (No Measure)

“TABATA”

8 SETS (:20 ON / :10 OFF)

Med Ball or Single DB Russian Twists

(No Measure)