BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 3:00 Bike/Ski/Row/Run Into… 3 ROUNDS 10 Reverse Lunges 30 Single Unders 10 Air Squats (back squats with BB rounds 2,3) Weightlifting Back Squat (20) 20:00 to build to a heavy 20 Rep Back Squat * I suggest you build by reps of 5 and plan to hit 1-2 actual sets of 20. DO NOT build by doing all 20 reps every time. Workout Metcon (AMRAP – Rounds and Reps) 15:00 AMRAP: 30 Double Unders 15 Wall Balls 20/14 30 Double Unders 15 Pull-UpsRead more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 6:00 AMRAP (easy pace) 10 Cal Bike 10 Empty Barbell RDL 10 Scapula Push-ups 10 Box Step-ups Immediately into 5:00-10:00 of warming up the deadlift to workout weight. McGhee (AMRAP – Rounds and Reps) 30-Minute AMRAP of: 5 Deadlifts, 275# 13 Push-ups 9 Box Jumps, 24″In honor of Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 in central Iraq.To learn more about McGhee click here** Wear Vest 20/14 US Army Ranger, Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, GA. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach SC,...Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 400m Group Run Immediately into… 3 SETS (w/ Empty Barbell) 5 Slow Good Mornings 10 Behind the Neck Alt. Elbow Punches 5 Back Rack Squat Jumps 5 Broad Jumps (No Barbell) Workout Metcon (Time) 5 ROUNDS FOR TIME 400m Run 5 Power Clean (115/75)|(75/55) 10 Hang Power Clean (Score is Time) Partner Workout Option Metcon (Time) IN TEAMS OF 2… 3 ROUNDS FOR TIME 400m Run 20 Power Clean (115/75)|(75/55) 30 Hang Power Clean *Run is completed together. While P1 works on the barbell P2 holds the plank. Switch as needed (Score is Time) KG BB: (50/35)|(35/25)Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 2 ROUNDS 10/10 Thoracic Rotations 10 Scap Pull-Ups 10 Alt Groiners Into… AMRAP x 6 MINUTES 10 Tight Kipping Swings 10 Alt Box Step Ups (lower than workout height)* 10 Empty BB Strict Press *Switch to Box Jumps at 3:00 Skill Metcon (No Measure) EMOM x 10 MINUTES MIN 1 – Bar or Ring Muscle Up Practice MIN 2 – 3 Cycled Push Jerk (Building)* *Bar comes from the floor. Loading should stay moderate and focus on cycling reps. (No Measure) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 12 MINUTES 3 Ring or Bar Muscle Up 6 Push Jerk (155/105)|(115/75) 9 Box Jumps (30/24) (Score is Rounds + Reps) MU Option 1: Jumping Ring or Bar Muscle Up MU Option 2: 6 Ring Rows or Strict Pull-Ups KG BB: (70/55)|(50/35) Cool Down Warm-up (No Measure) FOR RECOVERY 5:00...Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 4 ROUNDS 1:00 Bike, Run, Row, Ski* 20 Alt Lunges** 10 Plank Rotations *Athlete choice. **Switch to Box Step Ups after 2 Rounds. Workout Metcon (No Measure) EMOM x 25 MINUTES* MIN 1 – :45 Max Single DB Front Rack Step-Ups (35/20)|(20/15)/(24/20) MIN 2 – :45 Max Strict Box or Ring Dips MIN 3 – :45 Plank Hold (Plate on Back Optional) MIN 4&5 – 1:45 Run, Bike, Row, or Ski *Weight Vest Optional (No Measure) KG DB: (15/9)|(9/7) Optional Finisher Metcon (AMRAP – Reps) EMOM x 8 MINUTES MIN 1 – :45 Max Cal Bike MIN 2 – :45 Hollow Hold (Score is Total Reps)Read more