BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) Warmup: 3 Rounds for Quality 250m Row 5 Up-downs 10 Alt. Step-ups (24/20) 10 Bird Dog Workout “Rock” (3 Rounds for distance) Hero WOD: “Rock” Three 5-minute AMRAPs in 17 minutes AMRAP in 5 minutes 10 Power Cleans (135/95) 12 Burpees 14 Box Jumps (24/20) 20 Sit-Ups Max distance Row Rest 1 minute after each AMRAP Wear a vest (20/14) For the AMRAP portions complete all reps then use the remainder of the 5:00 minutes to row for a max distance (meters) and then rest 1 minute. Score for each round is the meters rowed. Score for the workout is the total distance rowed, cumulatively in all three AMRAPs.Background: Sgt Renata Rock was born March 10, 1986 in Seattle, Washington. Sgt Rock joined the Marine Corps on December 29, 2008. She did one tour in Afghanistan on a CST (Cultural...Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) AMRAP x 10 MINUTES 10 Calorie Cardio 10 V Ups 10 Jump Squats 10 KB Deadlifts 5 Russian KB Swings :30 Goblet Front Squat Hold Workout Metcon (Time) IN TEAMS OF 2… FOR TIME (CAP 25 MIN)* 100/80 Cal Row * Other Partner Holds KB Overhead 100 KB Swings (53/35)|(35/26) * Other Partner Holds Wall Sit 100 Box Jump Overs (24/20) *Other Partner Holds Plank *P1 works while P2 does HOLD, split work as needed. (Score is Time)Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 8:00 EMOM Min 1: :45 Row Min 2: 3 Snatch Grip Deadlifts + 3 Hang Snatches + 3 thrusters Strength Snatch Every min For 4min: 4 Power Snatches Every min For 4min: 3 Power Snatches Every min For 4min: 2 Power Snatches Every min For 4min: 1 Power SnatchGOAL IS TO BUILD TO A HEAVY SINGLE Workout Metcon (AMRAP – Reps) 15min. to get as far as possible… 4 Rounds: (72 total reps) 3 Thrusters (95/65lb.) 6 Pull-Ups 9 American KB Swings (70/53lb.) 3 Rounds: (54 total reps) 3 Thrusters (115/75lb.) 6 Pull-Ups 9 American KB Swings (70/53lb.) 2 Rounds: (36 total reps) 3 Thrusters (135/95lb.) 6 Pull-Ups 9 American KB Swings (70/53lb.) 1 Round: (18 total reps) 3 Thrusters (155/105lbs.) 6 Pull-Ups 9 American KB Swings (70/53lb.) ** NOTICE THE WEIGHT OF THE BARBELL!Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 3 SETS 10/10 Thoracic Rotations 10 Alt Groiners 10 Alt Samson Lunges Into… 3 SETS 10/10 Single Arm DB Strict Press 10/10 Single Arm DB Overhead Lunge 20 Deadbugs / Hollow Flutter Kicks Workout Metcon (Time) 10 Rounds for Time: 10 Cal Row/Assault Bike 10 Pull Ups 200m Run 10 Wall Balls (No Measure) Finisher Metcon (No Measure) EMOM x 8 MINUTES Min 1: 100 DB Hollow Flutter Kicks Min 2: Max V-Ups (No Measure)Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 2 ROUNDS :30 Run, Bike, or Row :30 Jump Rope 10 PVC Pass Thrus 10 Alt. Elbow Punches w/ BB 5 Strict Press w/ BB 5 Push Press or Push Jerk w/ BB 10 Kang Squats w/ BB 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)Read more