BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) FOR QUALITY (10:00 MINUTE CAP) 12/10 Cal Row (EZ effort) or 200m run 10 Narrow Stance Squats 10 Sumo Squats 12/10 Cal Row (EZ-Mod effort) or 200m run 10 Wall Ball or DB Front Squats 10 Wall Ball or DB Push Press 12/10 Cal Row (Mod effort) or 200m run 10 Wall Ball or DB Thrusters Workout Metcon (Time) FOR TIME* 150 Wall Balls (20/14) or DB Thrusters *Every 2:00 including at 3,2,1 go…complete 16/14 Cal Row or 200m Run (Score is Time)Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) ON A 10:00 RUNNING CLOCK… 400m Jog AMRAP In Time Remaining… 10 Shoulder Taps 5 Up-Downs 20 Jumping Jacks 5 Burpees Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 20 MINUTES 15 Hand Release Push-Ups 30 Butterfly Sit-Ups 60 Double Unders 200m Run (Score is Rounds + Reps)Read more

BLK LBL Fitness Club – Virtual CrossFit Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 8 PVC Pass Throughs w/ Lunge 8 PVC Overhead Squats 8 PVC Back Squat Jumps 4/4 PVC Around the Worlds Extended Warm-up Metcon (No Measure) EMOM x 10 MINUTES Min 1 – 5 Hang High Pulls + 5 Hang Muscle Snatch + 5 Behind the Neck Push Jerks (45/35) Min 2 – :40 Run, Bike, Row or Ski (No Measure) Workout Metcon (Weight) FOR WEIGHT 12-10-8-6 Hang Power Snatch* *Each set must be completed unbroken. Use the same weight each set. Rest as needed b/t sets. (Score is Weight) Finisher Metcon (No Measure) 5 SETS FOR QUALITY 20 Banded Face Pulls 5/5 Plate Around the World (No Measure)Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 3-4 ROUNDS (8:00 MINUTE CAP) 200m Run 10 Bootstrappers 10/10 Single Leg DB Deadlifts Workout Metcon (Time) 2 Rounds for time: 20 DB Deadlifts (AHAP) 800m Row or 4:00 Cardio 20 Burpees 10 Deadlifts 400m Run 10 Burpees -Rest 2:00- (Score is Time)Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 3:00 Row (1:00 EZ, 1:00 Mod, 1:00 Hard) Into… AMRAP x 7 MINUTES 20 Deadbugs 8/8 Single Arm DB Strict Press 8/8 Single Arm DB Sumo Deadlift 8 Inch Worms + Push-Up Workout Metcon (AMRAP – Reps) 3 SETS FOR MAX REPS 1:00 – Up Down Devil’s Press (35/20)|(20/15) 1:00 – V-Ups or Tuck-Ups 1:00 – DB Renegade Row 1:00 – Run (:25 out) -Rest 1:00 b/t Sets- (Score is Reps) Finisher Metcon (No Measure) EMOM x 8 MINUTES Min 1 – 8 Seated DB Arnold Press Min 2 – Max Diamond Push-Ups (1111) (No Measure)Read more