BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 400m Jog AMRAP x 10 MINUTES 10 Up downs 10 V Ups 10 BB Deadlifts 10 Kipping Swings 10 Cal Ski/Row/Bike Workout Metcon (Time) The Fittest Experience Qualifier 21.5 For Time: 3 Rounds: 15 Toes to Bar 10 Deadlifts 225/155 | 185/125 15 Bar Facing Burpees Finisher Metcon (No Measure) Not For Time: 1 Mile Easy Jog *Start your phone to get credit for this jog  )Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 5/5 KB Strict Press 5/5 KB Bent Over Row 5/5 KB Deadlift 10 Scap Pull-Ups Strength Metcon (Weight) 3 SETS FOR QUALITY 12 Dbl DB Arnold Press 2-6 Strict Tempo Pull-Ups (2121)** **Chest 2 Bar Optional -Rest 1:00 b/t Sets- (Score is Weight) Workout Metcon (AMRAP – Reps) 5 SETS ON A 3:00 RUNNING CLOCK… 15 Chest to Bar Pull-Ups 20 Russian KB Swings Max Reps Goblet Squats (70/53)|(53/35) -Rest 1:00 b/t Sets- (Score is Total Reps)Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 3 ROUNDS 10/10 Moose Antlers 5 Inch Worm + Push-Up 10 PVC Pass-thrus Into… 3 ROUNDS 10 Push-ups (2111) 8 Snatch Grip RDL 6 Hang Muscle Snatch Workout Metcon (Time) 3 ROUNDS FOR TIME 15 Handstand Push Ups or Hand Release Push-Ups 25 Power Snatches (75/55)|(65/45) (Score is Time) Post-Workout Strength Bench Press (9-7-7-5) 9-7-7-5 Bench Press* *Build to a Heavy set of 5. Reps 4 & 5 of the final set should be very challenging. (Score is Weight)Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 3 ROUNDS 30 Single Unders 10 Scap Pull-Ups 5 Single DB Front Squat Following the warm-up, go into your teaching of the movements for the workout and skill. Skill Metcon (No Measure) EVERY 2:00 x 6 SETS* 3 Strict Knees to Chest 3 Perfect Kip Swings 3 Toes to Bar 30 Smooth Double Unders *Each set should last no longer than 1:30. (No Measure) Workout Crossfit Games Open 20.2 (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible in 20 minutes of: 4 dumbbell thrusters 6 toes-to-bars 24 double-unders 50-lb/35-lb dumbbellsRead more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 2:00 Bike or 400m Run Into… 2 ROUNDS 5 Clean Deadlift 10 Elbow Punches 5 OH Press 5 Lunge + Lunge + Jumping Air Squat Following the warm-up, go into your teaching of the Clean and Jerk! Strength Clean and Jerk (3RM) ON A 20:00 RUNNING CLOCK… Find 3RM Clean and Jerk * NO MORE THAN 10 sec between reps ** After every effort, perform :15 Lsit (bench or hanging) (Score is Weight) Workout Metcon (Time) FOR TIME 21-18-15 Cal Bike/Ski/Row Deadlifts (155/105)|(115/75) Hang Power Cleans (155/105)|(115/75) -Hard Cap 18:00- (Score is Time)Read more