BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 3 SETS (10:00 Cap) 4 Inchworms w/ Push-Up 6 Burpees 8 DB Thrusters 10 Shoulder Taps 1:00 Plank Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 10 MINUTES* 2-4-6-8-10…etc DB Hang Power Snatch (Alternating every rep) *After every set perform 10 DB front Squats (Score is Rounds + Reps) Finisher Metcon (No Measure) 2 Rds On your own: 400m Jog 2:00 StretchRead more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) AMRAP x 4 MINUTES 10 Scap Push-Ups 10 Alt Shoulder Taps 5 Inch Worms + Push-Up 10 Alt Groiners Into… AMRAP x 4 MINUTES 100m Run 5 DB Bent over Rows 10 Push-Ups 10 Air Squats (2211) Skill Warm-up (No Measure) EMOM x 10 MINUTES Min 1 – 5 DB Bent over Rows + 5 Push Press Min 2 – :45 EZ Jog (No Measure) Workout Metcon (AMRAP – Rounds and Reps) 2 SETS ON A 10:00 RUNNING CLOCK… 5:00 of “CINDY”* 5:00 Max Distance Run (2:30 out, 2:30 back) -Rest 2:00 b/t Sets- *”CINDY” is… AMRAP of 5 DB Bent over Rows, 10 Push-Ups, 15 Squats. (Score is Rounds + Reps)Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 2 Rounds 10 Alt Groiners 10 Bootstrappers Then … “Bring Sally Up”* *Play song: “Flowers” by Moby Any time the song says “Bring Sally Down,” athletes meet at the bottom of a Squat Any time the song says “Bring Sally Up,” athletes stand up Strength Back Squat (1×4 / 1×4 / 1×4+) BACK SQUAT 1×4 @ 70-75% (Moderate) of 2RM 1×4 @ 75-80% (Mod) 1×4+ @ 80-85% (Mod-Heavy)* As many reps as possible w/o failure…no more than 8-10. (Score is Weight) Workout “CALIFORNIA LOVE” (Time) FOR TIME 30 Squat Clean & Jerk* (155/105)|(115/75) *Athletes must perform 5 Burpees after every 5 reps of C&J. Workout ends with 5 Burpees after the 30th rep. Cool Down Warm-up (No Measure) FOR RECOVERY 5:00 Foam Rolling Upper Back & Shoulders (No Measure)Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 400m Run Into… KB or DB Complex Warm-up* 3 ROUNDS 4 SA KB Deadlift 4 SA KB Hang Clean 4 KB Half Kneeling Press 4 SA KB OH Lunge *Perform the whole complex on one arm, then repeat on the other side. Workout Metcon (Time) FOR TIME 800m Run Immediately into… 4 ROUNDS 15 KB Swings (70/53)|(53/35) 50 Double Unders Immediately into… 800m Run (Score is Time) Optional Finisher Metcon (No Measure) 3 SETS 1:00 Plank Hold MAX Push-Ups -Rest as Needed b/t Sets- (No Measure)Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 2-3 ROUNDS 1:00 Row or Run 10 BB Good Morning 20 Shoulder Taps 5 Push-Up to Pike Workout Metcon (Time) 4 ROUNDS FOR TIME 30/20 Cal Row or 400m Run 15 DB Deadlifts 50/35 12 DB Push-Ups (Score is Time) Finisher Metcon (No Measure) 2 Rds: :30 Hollow Rock Hold :30 Flutter Kicks :30 Right Plank :30 Left Plank :30 regular PlankRead more