WOD

BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

Partner Warm-Up!

Accumulate 1 mile run, switching every 200m. While Partner 1 runs 200m, Partner 2 holds a plank, then they switch until they have run 1 mile total.

Extended Warm-up

Warm-up (No Measure)

EMOM x 6 MINUTES

MIN 1 – Ground to Seated L

MIN 2 – Ground to Seated R

MIN 3 – Sit-up to Lunge L

MIN 4 – Sit-up to Lunge R

MIN 5 – Lunge to Stand L

MIN 6 – Lunge to Stand R

Skill

Metcon (Weight)

AMRAP x 6 MINUTES

Full TGU Play!
Score heaviest successful rep.

Metcon

Metcon (Time)

4 ROUNDS FOR TIME

20 Deadlift (115/75)|(95/65)

20 Front Rack Lunges

20 Sit-ups*

*GHD Optional

BLK LBL Fitness Club – ZM:30

Warm-up

Warm-up (No Measure)

AMRAP x 4 MINUTES

In team of 2 …

10 alt. Chest passes

100m Jog

10 alt. Over the head passes

5/5 Single Arm DB Power Clean

10 alt. Wall ball passes

Partner Metcon

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2…

AMRAP x 15 MINUTES

100 Wall Balls

50 Dumbbell Power Cleans

200m Run (each)

*P1 works while P2 rests. Split work any way.

Optional Finisher

Metcon (No Measure)

PUMP SESH

2 SETS

10 DB Arnold Press (Right)

10 DB Bent Over DB Row (Right)

100 Bodyweight Russian Twists (50/side)

10 DB Arnold Press (Left)

10 DB Bent Over DB Row (left)

-Rest As Needed B/T Sets-

BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

AMRAP x 6 MINUTES

100m run

5 Jumping Air Squats

10 Samson Lunge Stretches

20 Mountain Climbers

Metcon

Death Row (AMRAP – Rounds)

EMOM x 20 MINUTES

MIN 1 — 20 Cal Row

MIN 2 — 15 Burpees

*Scale as needed to accomplish the work in each minute in :50-:45 or less.
Score is the number of rounds you are able to complete and the numbers you hold.

Ex: 10 rounds @ 18 cal / 12 burpees

Finisher

Metcon (No Measure)

BEACH BODY ABS

3 SETS

10 Pike-Ups on Rower

30 Russian Twists

-Rest as needed b/t Sets-

BLK LBL Fitness Club – ZM:30

Warm-up

Warm-up (No Measure)

2 ROUNDS

5 burpee broad jumps

10 Plate Ground to Overhead

20 Mountain Climbers

Metcon

Metcon (Time)

FOR TIME

I. Double DB “Isabel”

*Isabel is 30 Snatches for time…

-Rest 3:00-

II. 2 ROUNDS

100m Walking Lunges

100m KB Farmer’s Carry (Heavy)

Optional Finisher

Metcon (No Measure)

TABATA

8 Sets, :20 Work / :10 Off

Tabata 1 – Sit-Ups

Tabata 2 – Hollow Flutter Kicks

BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

AMRAP x 10 MINUTES

8/8 Single Arm KB Split Squat Thruster

:30 Goblet Squat Hold

8/8 Plank Lateral Crawl

8/8 KB Bent Over Row

Metcon

Metcon (5 Rounds for reps)

TABATA

8 SETS, :20 WORK / :10 REST

Tabata 1 – Plate Ground to OH (45/35)|(35/25)

Tabata 2 – Box Jump (20″)

Tabata 3 – Bottom 2 Bottom Air Squat

Tabata 4 – Bike for Cal

Tabata 5 – DBL KB Front Rack Hold (70/53)|(53/35)

-Rest 1:00 b/t Tabatas-

Finisher

Metcon (No Measure)

RUMP PUMP

2 SETS

10 KB Split Squat (L leg forward)

10 KB Split Squat (R leg forward)

10 KB Romanian Deadlift