BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 3 ROUNDS 10/8 Cal Row (EZ) 10 KB Deadlift 10 Scap Push-Ups Into… 3 ROUNDS 10/8 Cal Row (Mod) 10 KBS 10 Push-Ups Workout Metcon (4 Rounds for reps) AMRAP x 3:30 MINUTES 15 Russian KBS (70/53)|(53/35) 20/15 Cal Row -Rest 1:30- AMRAP x 3:30 MINUTES 15 Russian KBS (70/53)|(53/35) 20/15 Cal Bike -Rest 1:30- AMRAP x 3:30 MINUTES 15 Russian KBS (70/53)|(53/35) 20/15 Cal SKI -Rest 1:30- AMRAP x 3:30 MINUTES 15 Russian KBS (70/53)|(53/35) 20/15 Cal Row (Score is Rounds + Reps) Strength Bench Press (5×5) POST WORKOUT 5×5 Bench Press* *Weight stays moderate-heavy across all sets. (Score is Weight)Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) AMRAP x 6 MINUTES 5 Inch Worm + Push-Up 3-5 Wall Walks 10/10 Single Leg Glute Bridges 10/10 Single Leg RDL w/ empty barbell Extended Warm-up Metcon (No Measure) E2MOM X 16 min first 2:00 –> 3-5 Negative Handstand Push-Ups or Pike Push-Ups :30 Handstand Hold 5 TNG Deadlifts* second 2:00 –> 400m Run *Building Past Workout Weight (No Measure) Workout Diane (Time) 21-15-9 Deadlifts, 225# / 155# Handstand Push-ups 800m Run (Time) Max Effort 800m RunRead more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 1 ROUND 7 Scap Pull-Ups 7 Scap Push-Ups 6 Bootstrappers 20 Mountain Climbers Into… 1 ROUND 10 Ring Rows 10 Knee Push-Ups 10 Air Squats 10 Tuck Ups Into… 1 ROUND 3 Strict Pull-Ups* 3 HR Knee Push-ups 10 Jumping Squats :20 Hollow Hold *Athletes can repeat Ring Rows here for 7 reps. Skill Metcon (No Measure) 12:00 EMOM Min 1: 3 Strict Hollow Body Pull-Ups + :20 Hollow Body Bar Hang Min 2: 5 Tempo Front Squats (3131) + 5 Push Press (-20 lbs of workout weight) -Short Walking Rest b/t Sets- (No Measure) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 12 MINUTES 4 Strict Pull-Ups 8 Front Squat (135/95)|(95/65) 12 Hand Release Push-Ups (Score is Rounds + Reps) Optional Finisher Metcon (Time) FOR TIME 100 Banded Curls 100 Banded Tricep Extensions *Can be completed in any...Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 400m Run 2 ROUNDS 8 Cossack Squats 8 Push Ups 16 Russian Twists 2 ROUNDS 8 Wall Ball Squat Cleans 8 Alt Lunge with a twist 8 Up Down + Overhead with WB Workout Metcon (3 Rounds for reps) 10:00 AMRAP 10 Burpees over 1 DB 10 DB Front Squats 45/30 -Rest 3:00- 10:00 AMRAP 10 Alt DB Snatch 50/35 10 Wall Balls 20/14 -Rest 3:00- 10:00 AMRAP 100m Single KB Carry (Farmers or OH) 15 Toes to Bar (Score is Total Reps) Cool Down Warm-up (No Measure) 5:00 Foam Roll Quads / Stretch (No Measure)Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 3-4 SETS (8:00 CAP) 10 Alt. Samson Lunges 10 Groiner w/ thoracic rotation 10 Push-Up to Pike 10 Bootstrappers Skill Metcon (No Measure) 3 SETS FOR QUALITY 3/3 DB or KB Turkish Get-Up/Down* 20 Alt. Sit-Thrus *Full Movement is to Standing Position and Back Down (No Measure) Workout Metcon (3 Rounds for time) ON A 6:00 RUNNING CLOCK*… 40 Sit-Ups 60 Wall Balls (20/14)|(14/10) -Rest Remaining Time Until Start of Next Set- ON A 6:00 RUNNING CLOCK*… 40 Sit-Ups 40 Burpees -Rest Remaining Time Until Start of Next Set- ON A 6:00 RUNNING CLOCK*… 40 Sit-Ups 60 Wall Balls *Complete work in the Sets in any order or rep breakdown, athlete’s choice. (Score is for Time for Each Set)Read more