BLK LBL Fitness Club – Virtual CrossFit Warm-up Warm-up (No Measure) 2 ROUNDS 10 Up-Downs 10 Groiners 10 BW Squats 5 Push-Ups Into… 1 ROUND 5 Good Mornings + 5 Kang Squats 10 Elbow Punches + 5 Front Squats 5 Burpees 5 Kip Swings Strength Back Squat (1×4 / 1×4 / 1×4+) BACK SQUAT 1×4 @ 70-75% (Moderate) of 2RM 1×4 @ 75-80% (Mod) 1×4+ @ 80-85% (Mod-Heavy)* As many reps as possible w/o failure…no more than 8-10. (Score is Weight) Workout Metcon (Time) 2 SETS 15-12-9 Front Squat * Burpee Pull-Up ** -Rest 1:00 b/t Sets- *Rd 1= (115/75) *Rd 2= (135/95) ** RX+ = Rd 1 –> Bar Muscle Ups (Score is Time)Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) Warmup: 2 Rounds For Quality 200m Jog 5 Overhead Squat (45/25) 5 Empty Barbell Front Squats 5 Box Step Up Workout Hidalgo (Time) For Time: Run 2 Miles Rest 2-Minutes 20 Squat Cleans, 135# 20 Box Jumps, 24” 20 Walking Lunge Steps, 45# Plate Overhead 20 Box Jumps, 24″ 20 Squat Cleans, 135# Rest 2-Minutes Run 2 Miles If you’ve got a 20# vest or body armor, wear it.In honor of U.S. Army First Lieutenant Daren M. Hidalgo, 24, of Waukesha, Wisconsin, died on February 20, 2011To learn more about Hidalgo click hereBackground: U.S. Army First Lieutenant Daren M. Hidalgo, 24, of Waukesha, WI, assigned to 3rd Squadron, 2nd Stryker Cavalry Regiment, based in Vilseck, Germany, died on February 20, 2011, in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked his unit with an improvised explosive device. Two weeks...Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 3 SETS 20 Pike Shoulder Taps 10 Bootstrappers 5 Inch Worms + Push-up Into… TABATA: 4 SETS, :20 ON / :10 OFF MOVT 1 – Jumping Jacks* MOVT 2 – PVC Pass Thru** *Jumping Jacks change to Jump Rope after 1st round: Single Unders, Alt Leg, Double Unders **PVC Pass Thru changes each round: 1st = PVC Pass Thru 2nd = Single Arm (R) Strict Press w/ DB 3rd = Single Arm (L) Strict Press w/ DB 4th = Alt. DB Snatches Workout Metcon (Time) FOR TIME 1 Mile Run Immediately Into… 2 ROUNDS 80 Double Unders 40 Power Snatch (95/65)|(65/45) 20 Burpees (Score is Time) Partner Workout Option Metcon (Time) IN TEAMS OF 2… FOR TIME 1 Mile Run Immediately Into… 2 ROUNDS 160 Double Unders 80 Power Snatch (95/65)|(65/45) 40 Burpees *Run to be completed together, each partner...Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 3 SETS 10 Alt Groiners 10 Scap Pull-Ups 10 Scap Push-Ups Into… 3 SETS 20 Alt Reverse Lunges* :20 False Grip Ring Row Hold :20 Ring Support Hold *Switch to 20 Alt Cossack Squats for last round Strength Back Squat (1×6 / 1×6 / 1×6+) BACK SQUAT 1×6 @ 65-70% (Light-Moderate) of 2RM 1×6 @ 70-75% (Mod) 1×6+ @75-80% (Mod-Heavy)* *As many reps as possible w/o failure…no more than 8-10. (Score is Weight) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 10 MINUTES 20 Alt. Pistol Squats or 40 Air Squats 6 Ring Muscle-Ups* *Option for 12 Chest to Bar Pull-Ups (Score is Rounds + Reps)Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 3 ROUNDS 15 Jumping Jacks 10 Scap Push-Ups 10 Alt Groiners Into… AMRAP x 5 MINUTES 10 Empty BB Strict Press 10 Box Step Ups 10 Burpees Strength Shoulder Press (1×6 / 1×6 / 1×6+) STRICT PRESS 1×6 @ 65-70% (Light-Moderate) of 2RM 1×6 @ 70-75% (Mod) 1×6+ @75-80% (Mod-Heavy)* *As many reps as possible w/o failure…..no more than 6-8. (Score is Weight) Workout Metcon (Time) FOR TIME 21-15-12-15-21 Push Press (115/75)|(65/45) Box Jump-Overs (20)* *Both feet must come to the top of the box before coming down. (Score is Time)Read more