BLK LBL Fitness Club – CrossFit® Warm-up 1. Movement Prep/Activation and Increasing Heart Rate Banded 7’s Warm up -into- Hip Halo Warmup -into- 3 sets: 5 Back Squats (empty bar) 5 Shoulder Press (empty bar) 5 Box Jumps (low box) 5 Inchworms 2. Workout Prep 3 sets: With partner 5 Back Squats (each/build in weight) 2 Box Jump Overs (each/build in height) 2 Strict Handstand Push-ups Metcon Metcon (Time) Partner Throwdown Friday: 60 Back Squats (135/95) 50 Box Jump Overs (24/20) 40 Strict Handstand Push-ups 50 Box Jump Overs (24/20) 60 Back Squats (135/95) -Split reps as needed- Individual Option: 30 Back Squats (135/95) 25 Box Jump Overs (24/20) 20 Strict Handstand Push-ups 25 Box Jump Overs (24/20) 30 Back Squats (135/95)TARGET SCORE Target time: 14-16 minutes Time cap: 22 minutes STIMULUS and GOALS The stimulus for today’s workout is STEADY! Athletes should pace on the first half into a...Read more

BLK LBL Fitness Club – CrossFit® Warm-up 1. Movement Prep/Activation and Increasing Heart Rate Hip Halo Warm up -into- 6 min AMRAP: 20-seconds Bike (easy) 10-seconds Bike (hard) 30-seconds Single/Double Unders 5 Sandbag Deadlifts 10-seconds Sandbag hold 2. Workout Prep 1 set: 5/4 Calorie Bike 10 Double Unders 1 Sandbag Clean Metcon Metcon (5 Rounds for time) 5 sets (1 Set every 4 Minutes) 50 Double Unders 4 Sandbag Cleans (150/100) (Or Power Cleans 185/125) 50 Double UndersTARGET SCORE Target time each set: 1:30-2 minutes Time cap each set: 2:30 STIMULUS and GOALS Stimulus is high intensity. Athletes will be sprinting on the double unders to earn time on the sandbag cleans. This workout needs to be aggressive with the intent to stay consistent and sell out on the last set. Athletes should be completing double unders within 45 seconds (each) and be able to complete the sandbags within the...Read more

BLK LBL Fitness Club – CrossFit® Warm-up 1. Movement Prep/Activation and Increasing Heart Rate Banded 7’s Warm up -into- 6 min AMRAP 4 Alternating Dumbbell Snatches (lightweight – focus on transition) 3 Up Downs to Seal Pose 5 Alternating V-ups (each side) 5 Knees to elbow 2. Workout Prep 1 set: 4 Dumbbell Snatches (workout weight) 2 Burpee Over Dumbbell 4 Toes to Bar Metcon Metcon (5 Rounds for time) 5 sets: 20 Alternating Dumbbell Snatches (50/35) 10 Burpees over Dumbbell 20 Toes to Bar -Rest 2:00 between sets-TARGET SCORE Target time each set: 2:30-3 minutes Time cap each set: 3:30 STIMULUS and GOALS The stimulus for todays workout is moderate intensity. Athletes should find a pace that can be maintained across workouts and result in similar times for each round. Come out with a “test pace” for the first set to see how the body feels and make the...Read more

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