BLK LBL Fitness Club – CrossFit® Warm-up 1. Movement Prep/Activation and Increasing Heart Rate 6 min AMRAP 30-sec ski 30-sec row 30-sec bike 5 Down Dog/Seal Pose Transition 2. Workout Prep Have athletes line up equipment and perform 5/4 calories on each at workout pace. Metcon Metcon (AMRAP – Reps) 15:00 AMRAP 2-4-6-8-10… Row (calories) Ski (calories) Bike (calories) *Sub D/U for Ski Erg. D/U Reps 10-20-30-40-50….TARGET SCORE Target Round: Round of 16/14 + Minimum Round before scaling: 12/10 Stimulus for today is moderate pacing and can be treated as active recovery for those feeling the volume from Monday or treated as a metcon for those ready to push the pace. Athletes have 15 minutes to ascend in calories on the trio of bike, ski, and row; increasing each round by 2 calories. This workout is scored by total reps meaning that ALL calories accumulated across the entire workout will...Read more

BLK LBL Fitness Club – CrossFit® Metcon Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about Murph click hereRX is unpartitioned!Read more

BLK LBL Fitness Club – CrossFit® Metcon Metcon (AMRAP – Rounds and Reps) 40:00 AMRAP 25/20 Cal Row 10 Empty Barbell Strict Press 10 Empty Barbell Curls 25/20 Cal Bike 10 Box Step Ups 24″/20″ 10 Single Arm KB Sit-Ups (each arm) (light weight) 25/20 Cal Ski 10 Ring or Bench Dips 100 Double UndersEasy to moderate pacing for 40:00. Use this as active recovery if perform Murph on Monday.Read more

BLK LBL Fitness Club – CrossFit® Warm-up 1. Movement Prep/Activation and Increasing Heart Rate Hip Halo Warmup -into- 5 min AMRAP: 100m Run / 150m Row / 5 Cal Bike 3 Power Snatch (empty bar) 3 Overhead Squats (empty bar) 3 Squat Snatch (empty bar) -into- 5 min Build in weight on squat snatch 2. Workout Prep 1 set: 200m Run / 250m Row / 8 Cal Echo Bike 2 Squat Snatch (At workout weight) Metcon Metcon (Time) 5 rounds: 400m Run, 500/400m Row, 24/18 Calorie Echo Bike 5 Squat Snatch (165/115)TARGET SCORE Target time each set: 12-14 minutes Time cap each set: 18 minutes STIMULUS and GOALS The stimulus is steady, with consistent pacing across rounds. Lower body dominant erg paired with the most frustrating olympic lift. Don’t sell out on the bike only to suffer on the lift. Athletes need to play their cards right early to avoid...Read more

BLK LBL Fitness Club – CrossFit® Warm-up 1. Movement Prep/Activation and Increasing Heart Rate Banded 7’s -into- 3 sets: 30-sec single/double unders 5 updowns to seal pose 5 knees to elbows 5 ring rows 2. Workout Prep 1 set: (with a partner) 5 Synchro Toes to Bar 10 Double Unders (each) 5 Synchro Bar Facing Burpees 2 Strict Pull-ups (each) Metcon Metcon (3 Rounds for time) Partner Throwdown Friday 3 sets: 15 Synchro Toes to Bar 60 Double Unders (each at the same time) 15 Synchro Bar Facing Burpees 60 Double Unders (each at the same time) 15 Strict Pull-ups (split) -rest 3 minutes between sets- Individual Option: 3 sets: 15 Toes to Bar 60 Double Unders 15 Bar Facing Burpees 60 Double Unders 10 Strict Pull-ups -rest 3 minutes between sets-TARGET SCORE Target time each set: 3:45-4:30 Time cap each set: 5 minutes STIMULUS and GOALS The stimulus for...Read more