BLK LBL Fitness Club – Virtual CrossFit Warm-up Warm-up (No Measure) 3 ROUNDS 30 Single Unders 30 Mountain Climbers 10 Sumo Good Mornings Following the warm-up, review the Double Unders and Sumo Deadlifts Extended Warm-up Metcon (Weight) EMOM x 12 MINUTES MIN 1 – 5 Tempo Sumo Deadlifts (30X1 — Building to Moderate-Heavy) MIN 2 – :45 Double or Triple Under Practice (Score is Weight) Workout Metcon (AMRAP – Reps) EMOM x 16 MINUTES MIN 1 – 5 Sumo Deadlifts (275/185)|(185/135) + 50 Double Unders MIN 2 – :45 Max Sit-Ups MIN 3 – 15 Up-Downs + 5 Sumo Deadlifts MIN 4 – :45 Hollow Hold (Score is Reps)Read more

BLK LBL Fitness Club – Virtual CrossFit Warm-up Warm-up (No Measure) Warmup: 4 Rounds Not For Time (No Vest) 10 Cal Row/Bike 10 Box Step Up 10 Kip-Swings 10 Empty Barbell Thrusters Workout FELIX (Time) 6 Rounds For Time 9 Burpees 9 Box Jumps (24/20) 9 Pull-Ups 9 Thrusters 95/65 9 Toes To Bar Wear a Weight Vest (20/14 lb)Background: This Tribute WOD is dedicated to all the RLC EOD operators who expended their 9 lives and paid the ultimate sacrifice in Afghanistan. Among them they defused 100’s of explosive devices, saving countless lives. Gaz O’Donnel G.M., Dan Shepherd G.C., Oz Schmid G.C., Dan Read Q.G.M., Brett Linley G.M., Lisa Head. The RLC EOD left Afghanistan on the 26 October 2014. Optional Cool Down Metcon (No Measure) 10:00 Easy Bike SpinRead more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 2 ROUNDS 15/12 Cal Row 10 PVC Pass Throughs 10 PVC Overhead Squats 10 PVC OH Lunge Into… 2 ROUNDS 15/12 Cal Row 10 Barbell Hang High Pulls 10 Hang Muscle Snatches :30 OH Barbell Hold Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 20 MINUTES* 6 Hang Power Snatch (95/65)|(65/45) 12 Single DB OH Reverse Lunge (Switch side each rd) 18 DB Bent Over Row 400m Run (Score is Rounds + Reps) Cool Down Warm-up (No Measure) FOR RECOVERY 3:00 Foam Roll Upper Back 3:00 Foam Roll Quads & IT Band (No Measure)Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 3 ROUNDS 10 Empty Barbell Good Mornings 20 Glute Bridge-Ups Into… 3 ROUNDS 10 Empty Barbell Romanian Deadlifts 10 Kipping Swings 10 V-Ups Strength Deadlift (1×3) ON A 20:00 RUNNING CLOCK… Deadlift Waves 5-4-3-5-4-3-5-4-3 Build* (Score is Weight) Workout Metcon (Time) FOR TIME 21-18-15-18-21 DB Deadlift (50/35)|(35/20)* Toes to Bar *Both heads of each DB must touch the ground each time. (Score is Time)Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) EMOM x 8 MINUTES MIN 1 – :45 Wall Ball Front Squats* MIN 2 – :45 Bike** *2nd round: Change to Wall Ball Push Press to Target, 3rd & 4th round: Change to Wall Ball **1st round: EZ→ 2nd round: Mod → 3rd & 4th round: Hard Workout Metcon (AMRAP – Reps) EVERY 3:00 x 18 MINUTES… 30 Wall Balls (20/14)|(14/10) 15/12 Cal Bike or Row MAX Double Unders in Time Remaining* *No Additional Rest b/t Sets (Score is Reps) Finisher Metcon (No Measure) 3 SETS FOR QUALITY 1:30 Wall-Sit :30 Perfect Hollow Rocks -Rest 1:00 b/t Sets- (No Measure)Read more