WOD

BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

8x100m “Easy” Relay Races…

then…

AMRAP x 8 Minutes

2, 4, 6, 8…

Up/Down Broad Jumps

Glute Bridges

Step Ups

Workout

Metcon (Time)

FOR TIME

50 Burpees*

into…

5 ROUNDS

12 DB Hang Power Clean (50/35)|(35/25)

12 DB Suitcase Box Step-Over (24/20)

into…

50 Burpees

*Cap Burpees at 5:00 for both Buy-In and Cash-Out.

Cool Down

Warm-up (No Measure)

2:00 Slow Pedal on Bike

2:00 Rebound Recovery

BLK LBL Fitness Club – ZM:30

Warm-up

Warm-up (No Measure)

2 ROUNDS EACH…

P1: Bike

P2: 5/5 Single Arm Ring Rows + 10 Air Squats + 10 Alt. Step-Ups

*P2 is the pace setter

Partner Workout

Metcon (AMRAP – Reps)

IN TEAMS OF 2…

AMRAP x 16 MINUTES*

P1 – COMPLETE 1 ROUND OF…

12 Ring Rows

9 Goblet Squats

6 Box Jumps

P2 – PERFORM…

Max Sit-ups

*Partner 1 completes one round of triplet, while Partner 2 does max sit-ups. Partners switch when Partner 1 finishes their round. Score is total number of sit-ups.

BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

400m as a class.

Into…

CHIPPER WARM-UP

(10 Minute Time-Cap)

20 Up-Downs

20 Medicine Ball Front Squats

20 V-Ups / Tuck-Ups

20 Medicine Ball Push Press

20 Mountain Climbers (each side)

20 Medicine Ball Thrusters

Workout

Metcon (AMRAP – Rounds and Reps)

“TRIPLE 7s”

ON A 7:00 RUNNING CLOCK…

Run 800m then…

Max Wall Balls (20/14)

-Rest 1:00-

ON A 7:00 RUNNING CLOCK…

Run 800m then…

Max Toes to Bar

-Rest 1:00-

AMRAP x 7 MINUTES

100m Run

7 Wall Balls (20/14)

7 Toes to Bar
Score is total wall balls + toes to bar + rounds/reps on AMRAP

BLK LBL Fitness Club – ZM:30

Warm-up

Warm-up (No Measure)

2 ROUNDS (Cap at 5:00)

5 Dumbbell Deadlifts

30 Single-Unders

5 Dumbbell Power Cleans

30 Single-Unders w/higher jump

5 Dumbbell Push Press

30 Double-Unders or :30 Practice

Workout

Metcon (Time)

“DB GRACE”

FOR TIME

30 Dumbbell Clean & Jerks

-5:00 Hard Cap-

-Rest 3:00-

2 ROUNDS

50 Double-Unders or 100 Single-Unders

50′ Cross Body Carry (L/R)

-5:00 Hard Cap-

Optional Finisher

Metcon (No Measure)

“SUNS OUT, GUNS OUT”

2-3 SETS

10 Alt DB Bicep Curls

10 DBL DB Overhead Tricep Extensions

Max Plank Hold

-Rest 1:30 b/t Sets-

BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

AMRAP X 7 MINUTES

5 Inchworms

10 Alt. Step-ups

10 Empty BB Single Leg RDL’s

10 Alt. Cossack Squats

10 BB Good Mornings

5/5 Runner’s Lunge with a Twist

Strength

Sumo Deadlift (5×5 (30X1))

Sumo Deadlift @Moderate-Heavy

-Rest as Needed b/t Sets-

Workout

CrossFit Games Open 11.2 (AMRAP – Rounds and Reps)

15-Minute AMRAP of:
9 Deadlifts, 155# / 100#
12 Push-ups
15 Box Jumps, 24″ / 20″