BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 2:00 Bike (Increase pace every :30) Into… 2 ROUNDS 10 Bootstrappers 10 Alt Groiners 10 Scap Push-Ups Into… 3 ROUNDS 10 Wall Ball Deadlifts 10 Wall Ball Front Squats 10 Wall Ball Strict Press Into… 2:00 Bike (Increase pace every :30) Workout Metcon (Time) THE COUNTDOWN! 15-14-13-12-11-10-9-8-7-6-5-4-3-2-1 Calorie Cardio – Bike/Ski/Row Push Ups Russian KB Swing V Ups Cool Down Warm-up (No Measure) COOL DOWN FOR RECOVERY 2:00 Walk & Shake Legs 2:00 EZ Bike 2:00 Foam Roll (No Measure)Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) ON 8:00 RUNNING CLOCK… 2x50m Shuttle Run 30 Jumping Air Squats 2x50m Shuttle Run 30 Glute Bridge-Ups 2x50m Shuttle Run 5 DBL DB DL 50 Single or Double Unders 2x50m Shuttle Run 5 DBL DB DL 10 DBL DB Swing 50 Single or Double Unders -2:00 Rest / Transition- GOAT WORK! 5:00 to determine what aspect of gymnastic pushing you’d like to work on (plank, push-up, dip, handstand, etc). EMOM x 10 MINUTES MIN 1 – :40 EZ Run, Bike or Row (Increasing effort slowly each round) MIN 2 – :40 Goat Work for Gymnastic Push Workout Metcon (Time) WORKOUT FOR TIME 400m Run Immediately Into… 5 ROUNDS 15 DB Hang Power Clean (50/35)|(35/20) 50 Double Unders Immediately Into… 800m Run (Score is Time) KG DB: (22.5/15)|(15/9)Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 2:00 Row Into… 3 ROUNDS 5/5 SA Ring Row 10 PVC Pass Through 10 PVC OHS *Have barbells ready for the teaching. Strength Metcon (Weight) ON A 15:00 RUNNING CLOCK… Build to a Mod-Heavy Complex of: 1 Squat Snatch + 1 Hang Squat Snatch + 2 Overhead Squat (Score is Weight) Workout Metcon (3 Rounds for reps) 3 SETS ON A 5:00 RUNNING CLOCK… 400m Run 10 Squat Snatches (155/105)|(115/75) Max Strict Pull Ups in Time Remaining… -Rest 2:00 b/t Sets- (Score is Reps) KG BB: (70/55)|(50/35)Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 2:00 Bike Into… 2 ROUNDS 20 Shoulder Taps 10 Slam Ball Deadlift 10 Slam Ball OH Press Into… 2 ROUNDS :10 Ring Support Hold :10 Bottom of Ring Dip Hold 10 Slam Ball G2O Skill Metcon (No Measure) EMOM x 16 MINUTES Min 1 – :45 Ring FLR Hold or Plank Hold Min 2 – :45 Diamond Push-Ups Min 3 – :45 Hollow Rocks Min 4- Strict Pull Ups (Athlete choice # between 1-8) (No Measure) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 14 MINUTES 4-6-8-10-12…etc Strict Dips Cal Bike/Ski/Row Slam Balls (30/20)|(20/10) (Score is Rounds + Reps) KG SB: (15/10)|(10/5)Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) Warmup: 3 Rounds For Quality: 10 PVC Pipe Pass Through 10 Alt. Groiners w/Thoracic Extension 10 Up-Downs Then, 2 Rounds For Quality: 10 Elbow Pumps 5 Empty Barbell Strict Press 5 Empty Barbell Push Jerk 5 Empty Barbell Front Squat 5 Empty Barbell Power Snatch Workout Metcon (Time) 2 Rounds For Time: 12 Burpees 12 Thrusters (115/75) 12 Burpees 12 Power Snatch (115/75) 12 Burpees 12 Push Jerk (115/75) 12 Burpees 12 Hang Squat Clean (115/75) 12 Burpees 12 Overhead Squat (115/75) WEAR A VESTRead more