BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) AMRAP x 10 MINUTES 100m Jog 10 DB Arnold Press w/ Slow Descent 10 Slow DB RDLs 10 Slow Alt. Lunge to Curl Workout Metcon (Time) FOR TIME 200m Plate Run (Athlete Choice) 50 Plate Ground to Overhead 50 Plate Walking Lunges* 200m Plate Run 50 Plate Step-Ups (24/20) 50 Plate Walking Lunges 50 Plate Ground to Overhead 200m Plate Run *Hold Plate in Bear Hug for Lunges (Score is Time) Optional Finisher Metcon (Time) FOR TIME (OR NOT FOR TIME!) 5k Run to Support the Ultimate Hawaiian Trail Run (Score is Time)Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 3 ROUNDS :30 Jump Rope 10 PVC Pass Thrus 8 Empty BB Strict Press 10 Empty BB Good Mornings Workout “NCMETCON BASELINE III.I (Test)” (Weight) III.I. ON A 12:00 RUNNING CLOCK… Establish a Heavy 1-Rep Ground to Overhead* (Score is Weight) “NCMETCON BASELINE III.II (TEST)” (AMRAP – Rounds and Reps) III.II. AMRAP x 5 MINUTES 25 Double Unders 5 Ground to Overhead (135/95)|(95/65) (Score is Rounds + Reps) Metcon (AMRAP – Reps) -Rest 5:00- AMRAP x 5 MINUTES 10 Burpees 15 Wall Balls 20/14 Cool Down Warm-up (No Measure) FOR RECOVERY 1:00 Pigeon Pose (L) 2:00 Saddle Stretch (w/ Lean Back) 1:00 Pigeon Pose (R) (No Measure)Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 3 Rounds: 1:00 Bike/ Row/ Run (Do all 3 in any order) 10 Glute Bridges 20 Shoulder Taps 10 Push Ups 10 Air Squats 10 Kips Workout Angie (Time) For Time: 100 pullups 100 pushups 100 situps 100 air squatsRX = not partitioned, start with Pull ups Cool Down Metcon (No Measure) 800m Cool Down JogRead more

BLK LBL Fitness Club – Virtual CrossFit Warm-up Warm-up (No Measure) AMRAP x 4 MINUTES 8 Bootstrappers 10 Alt Groiners 12 Alt Cossack Squats Into… 3 ROUNDS :30 Bike (EZ pace) 5 Inch Worms + Push-Up 10 Tempo Squats (3111) w/ empty barbell Workout “NCMETCON BASELINE II.I (Test)” (Weight) II.I. ON A 20:00 RUNNING CLOCK… Build to 3RM Back Squat (Score is Weight) “NCMETCON BASELINE II.II (Test)” (2 Rounds for reps) II.II. AMRAP x 3 MINUTES Max Burpees -Rest 3:00- AMRAP x 3 MINUTES Max Cal Bike (Score is Reps) Metcon (2 Rounds for reps) AMRAP x 3 MINUTES Max Bar Muscle Ups or Pull Ups -Rest 3:00- AMRAP x 3 MINUTES Max Clean and Jerks 135/95 Cool Down Warm-up (No Measure) FOR RECOVERY 5:00 Foam Roll Quads & IT Band (L/R) (No Measure)Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 3 ROUNDS 10 Sumo Stance Good Morning :20 Active Hang* 30 Mountain Climbers *Athletes should focus on depressing shoulders down and back. Extended Warm-up Metcon (No Measure) 10:00 EMOM Min 1: 5 Sumo DL (Build in weight) Min 2: 5-10 Reps Strict Bar Work* *Athletes can practice Strict T2B, Strict L-Raises, Strict Knee Raises, or Strict Bar Hang (No Measure) Workout Metcon (No Measure) With a Partner: 5K Row or Ski *Must switch every 500m While Partner is rowing, other partner is working through: AMRAP 5 Up Down Over Bar 10 Sumo Deadlifts (225/155)|(155/105) 15 T2B (No Measure) Cool Down Warm-up (No Measure) FOR RECOVERY 1:00 Cobra Stretch 2:00 Banded Hamstring Stretch (L) 2:00 Banded Hamstring Stretch (R) 1:00 Cobra Stretch (No Measure)Read more