BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 2 ROUNDS 12 Plank KB Taps 6 Groiners 6 KB Deadlift 6 Goblet Squats Into… 2 ROUNDS 12 Alternating Superman 6 BB Kang Squats 6 KB Swings 4/4 KB Suitcase Lunge* *Perform 4 lunges with the KB in one hand, and 4 Lunges with the KB in the other hand Strength 5 Hang Clean + 3 Jerk (16:00 EMOM) Even Min: 1 Set of Complex Odd: 30 Flutter Kicks with Plate over head + :20 Hollow Rock Hold (Score is Weight) Workout Metcon (AMRAP – Rounds and Reps) *AMRAP x 8 MINUTES 6 DBL KB Farmers Lunge (53/35)|(35/26) 12 KB Russian Swing 18 Sit-Ups (Bonus = with KB on chest) -Rest 1:30- AMRAP x 8 MINUTES 6 BB Deadlifts (95/65) 12 Hang Power Cleans 18 V Ups * One partner works on 1st, while other on 2nd. Switch during rest....Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 1 ROUND 25ft High Knees 25ft Butt Kickers 10 Scap Pull-Ups 10 Scap Push-Ups 3 Wall Walks or 5 Inch Worms Into… 1 ROUND 100m Run 5 Strict Pull-Up or 5 Ring Rows 10 V Ups 15 Air Squats Workout “Chinchilla” (Time) For Time: Buy in : 1,900m Run 10 Rounds: 12 Pull Ups 12 Push Ups 50 Air Squats 20 Sit Ups Buy Out : 1,900m Run*Optional: Wear a Vest 20/14Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 3 ROUNDS (6 MINUTE CAP) :30 Bike 10 Alt. Step-Ups → Box Jumps → Box Jump Overs* 10 DB/Plate Forward Raises 10 DB/Plate Lateral Raises 10 Up-Downs *Change movement each round Strength Metcon (Weight) 3 SETS FOR QUALITY* 20 Alt. DB Bicep Curls 15 DBL DB Bent Over Row 10 DB Sit-Up -Rest As Needed b/t Sets- *Athlete choice on weight. Light weight throughout. (Score is Weight) Workout Metcon (AMRAP – Reps) EVERY 1:30 x 8 SETS 12/10 Cal Bike* + Max Up-Down Box Jump Overs (24/20) * if no bike, :45 run or cardio (Score is Reps)Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) ON A 5:00 RUNNING CLOCK… 100m Jog 30 Jumping Jacks 30 Mountain Climbers 30 Butt Kickers 30 High Knees 30 Shoulder Taps Skill Metcon (No Measure) 3 SETS ON A 10:00 CLOCK… 5/5 DB Windmill (Moderate-Heavy) 1:00 L-Sit* -Rest as Needed b/t Sets- *For the L-Sit, accumulate as much time in the position during the 1:00. (No Measure) Workout Metcon (Time) EVERY 3:00 x 10 SETS 200m Run 20 dbl DB Ground to Overhead 20 Sit-Ups (Score is Slowest Time) Optional Finisher Metcon (No Measure) 3-4 SETS FOR QUALITY 20 Russian Twists with 1 DB 10 Slow V Ups -Rest as Needed b/t Sets- (No Measure)Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 1:00 Single Unders Into… EMOM x 6 MINUTES MIN 1 – 20 Shoulder Taps + Plank Hold MIN 2 – 10 DBL DB Deadlifts + Front Rack Hold Into… 1:00 Double Under Practice* *Options: Tall Jump Singles, Penguin Taps, Single Arm rotations. Strength Shoulder Press (10-8-6-4-2) STRICT PRESS 10-8-6-4-2 Unbroken – Build in weight (Score is Weight) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 12 MINUTES 5 DB Hang Power Cleans (50/35)|(35/20) 10 DB Push Press 40 Double Unders (Score is Rounds + Reps)Read more