BLK LBL Fitness Club – Virtual CrossFit Warm-up Warm-up (No Measure) 3 ROUNDS 10 Alt. Samson Lunges 12 Alt. Groiners :20 Overhead Plate Hold Into… 3 ROUNDS 8/8 Tempo Split Squats 10 Plate OH Strict Press 12 Plate Sumo Deadlifts 100m Run (EZ→ Mod→ Hard) Workout Metcon (AMRAP – Reps) 4 SETS ON A 4:00 RUNNING CLOCK… 400m Run 20 Plate Ground to OH (45/35)|(35/25) Max Plate Overhead Flutter Kicks -No Additional Rest b/t Sets- (Score is Total Reps) Post-Workout Strength Metcon (No Measure) 10:00 EMOM SKILL Min 1: Athlete Choice 1 Min 2: Athlete Choice 2 *CHOOSE 2 movements you want to practice and improve on… examples are butterfly pull ups, muscle ups, HSPU, double unders, pistols, toes to bar… the list goes ON! (Score is Weight)Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 2 ROUNDS 1:00 Row (EZ-Mod) 10 Slam Ball Deadlifts 10 Elbow Punches 10 Good Mornings Into… 2 ROUNDS :40 Row (Mod-Hard) 8 Slam Ball G2O 5 Hang Muscle Clean Following the warm-up go into your teaching of the Power Clean. Workout Metcon (Time) FOR TIME 1000/800m Row or 800m Run* 60 Slam Balls (30/20)|(20/10) 30 Power Cleans (155/105)|(115/75) 60 Slam Balls 1000/800m Row or 800m Run* *If you start on rower, finish on 800m Run; if you start on the 800m Run, finish on the Row (Score is Time) Cool Down Warm-up (No Measure) FOR QUALITY 400m Lung Walk —FEEL THE GLUTE BURN— (No Measure)Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 3 ROUNDS 10 Jumping Jacks 10 Scap Pull-Ups 5/5 Moose Antlers 5 Jump Squats 5 BB Front Squat (21X1) Strength Thruster (Build to a Heavy 3-Rep ) ON A 15:00 RUNNING CLOCK… Build to a Heavy 3-Rep Thruster* *Bar must move continuously for all 3 reps (Score is Weight) Workout Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-ups Cool Down Metcon (No Measure) 400m Jog 100 Sit UpsRead more

BLK LBL Fitness Club – Virtual CrossFit Warm-up Warm-up (No Measure) LINE DRILLS (25’ down w/ light jog back to the start)* 200m Jog 25’ Walking Knee Hug 25’ Walking Figure-4 Stretch 25’ Quad Stretch 25’ Toy Soldier Kicks 25’ Butt Kickers 25’ High Knees 25’ Power Skip 200m Jog *ZOOM = IN place movements! Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 25 MINUTES 800m Run 50 Single DB Step-Ups (50/35)|(35/20)|(24/20)* 400m Run 25 Box Jumps (24/20) *Hold DB on Shoulder (Score is Rounds + Reps)Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 2:00 Run 1:00 Squat Hold + Alternating Thoracic Rotations Into… 3 ROUNDS 10 Push-Up to Pike 20 Jumping Jacks Into… 1:00 RUN 75-80% Skill Metcon (No Measure) EMOM x 10 MINUTES MIN 1 – 200m Run MIN 2 – 3 Muscle Snatch + 3 Perfect OHS + 3 Snatch Sotts Press* *Performed with either an Empty Bar or PVC. (No Measure) Workout Metcon (Time) FOR TIME 12 Hang Squat Snatch (75/55)|(65/45) or PVC 12 Lateral Burpee Over Bar 400m Run 15 Hang Squat Snatch 12 Lateral Burpee Over Bar 400m Run 18 Hang Squat Snatch 12 Lateral Burpee Over Bar 400m Run (Score is Time)Read more