BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) AMRAP x 3 MINUTES 10 Alt. Groiners 10 Bootstrappers 10 Cossack Squats 5 Inch Worms Into… AMRAP x 5 MINUTES 10 Empty BB or PVC Cossack Squats 10 Kang Squats 10 Push-Up to Pike Strength Metcon (No Measure) 12:00 EMOM Min 1: 10 Slow Bicep Curls Min 2: 8-10 burpees Min 3: 10 Hand Release Push ups Workout Metcon (Time) EVERY 4:00 x 5 SETS 15 Hang Power Cleans (115/75 or DBs 12 Front Squats 9 Strict Handstand Push-Ups or Strict Press (Score is Slowest Time)Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 1 ROUND 25’ High Knees 25’ Butt Kickers 25’ Karaokes 25’ Toe Walk 25’ Heel Walk 25’ Leg Swings 25’ Bear Crawl Into… 10 Box Step Ups 5 Push-Up to Pike 10 Up-Downs 8 Box Jumps 4 Inchworms 8 Burpees Workout Metcon (Time) 7 ROUNDS FOR TIME 200m Run 12 Burpee Box Jump Overs (20/16) (Score is Time) Finisher Metcon (No Measure) 3 SETS ON A 12:00 CLOCK… 10 DB Front Raises 10 DB Lateral Raises 10 DB Upright Rows 20 Single DB Russian Twist -Rest as Needed b/t Sets- (No Measure)Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 1:00 Plank Hold Into… AMRAP x 6 MINUTES 20 Single or Double Unders 10 Slam Ball Deadlifts 5 Push Ups + Shoulder Taps* Into… 1:00 Plank Hold *Athlete will perform 1 Push-Up + 2 Shoulder Taps = 1 Rep Extended Warm-up Metcon (No Measure) EMOM x 10 MINUTES Min 1 – :30 FLR Hold or plank hold Min 2 – :40 Double or Triple Under Practice (No Measure) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 20 MINUTES* 12 Ring Dips or Box Dips 24 Plate ground to overhead 48 Double Unders *At 3,2,1 go…complete 400m Run. Then at the 10:00 mark, complete 800m Run. (Score is Rounds + Reps)Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) EMOM x 8 MINUTES Min 1 – :45 Run Min 2 – 10-15 Air Squats + 10-15 V-Ups Workout Metcon (Time) 2 SETS FOR TIME 800 m Run 50 Single DB Thruster (50/35)|(35/25) 30 V Ups -Rest 3:00 b/t Sets- (Score is Time) Finisher Metcon (No Measure) 3 SETS 10 DB Pull-Overs 10 Single DB Skull Crushers (No Measure)Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) AMRAP x 6 MINUTES 10 Deadlifts 5 Good Mornings with 1 DB behind neck 5 Slow RDLs 5 Upright Rows 5 Shoulder Press Into… EMOM x 4 MINUTES Min 1 – 5 Inchworms w/ Push-Up + Max Bootstrappers Min 2 – 10 Alt. Groiners + Max Squat Jumps Hero Workout DT (Time) 5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power Cleans, 155# / 105# 6 Push Jerks, 155# / 105#In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009To learn more about DT click hereUse DBs! Have some fun!Read more