BLK LBL Fitness Club – Virtual CrossFit Warm-up Warm-up (No Measure) ON A 10:00 RUNNING CLOCK (w/ a light-moderate KB) 2 SETS :30 Bootstrappers :30 Groiners 2 SETS :30 Mountain Climbers :30 Push-Ups to Pike 2 SETS :30 Hollow Body :30 Air Squats 2 SETS :30 Pike Hold :30 Russian KB Swings 2 SETS :30 KB Upright Rows :30 Slow Goblet Squats Extended Warm-up Metcon (No Measure) EMOM x 12 MINUTES Min 1 – :40 HS Walk or HS Hold Play / Practice Min 2 – :40 Hollow Rock or Hollow Hang Min 3 – :40 Glue Bridge Hold (No Measure) Workout “KETTLEBELL ROCK” (Time) 4 ROUNDS FOR TIME 12 Handstand Push-Ups 18 Pull-Ups 24 KB Goblet Squats (53/35)|(35/26) (Score is Time)Read more

BLK LBL Fitness Club – Virtual CrossFit Warm-up Warm-up (No Measure) 3 ROUNDS 10 Alt Groiners 10 Bootstrappers 10 Push Ups 10 V Ups Into… ON A 7:00 CLOCK… 2:00 Run 30 Alt Reverse Lunges w/ Torso Twist* 20 Banded Monster Walks** 10 Plank Rotations Burpee remaining time *Lunge and twist towards front leg **10 steps to the Right, 10 steps to the Left Workout Metcon (No Measure) 3 SETS FOR QUALITY 400m Run 20 Back Rack Lunges or weighted lunges (95/65)|(65/45) 1:00 Wall Sit 1:00 Handstand Hold (Or wall walk hold) 1:00 Weighted Russian Twists (Athlete Choice) -Rest as needed b/t Sets- (No Measure)Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 1 ROUND 100m Run 5 DB Power Cleans 5 DB Push Press 5 Kipping Swings 5 Hanging Knee Raises 5 Wall Balls 5 DB Thrusters Workout “12 DAYS OF NCFIT” (Time) FOR TIME* Day 1 – 100m Run Day 2 – Power Clean (185/125)|(135/95) Day 3 – Burpees to a Plate Day 4 – DB Push Press (50/35)|(35/20) Day 5 – Toes to Bar Day 6 – Hand Release Push-ups Day 7 – Plate Ground to OH (45/35)|(35/25) Day 8 – Wall Balls (20/14)|(14/10) Day 9 – Deadlifts (185/125)|(135/95) Day 10 – Walking Lunges Day 11 – DB Thruster Day 12 – Bar Muscle-Ups *Workout flows just like the Holiday song…each day represents the number of reps. Start at Day 1 (1 rep), then do Day 2 (2 reps) + Day 1 (1 rep) , Day 3 (3reps) + Day...Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) EVERY 3:00 FOR 3 SETS 200m Run 10 Up-Down 10 V Ups 10 Jumping Air Squats Strength Metcon (Weight) EVERY 1:30 x 10 SETS 5 “silent” Tempo Deadlifts @3030 * *Done so slowly and controlled that one cannot hear bar touch ground (No Measure) Workout Metcon (Time) FOR TIME 1600m Run 63 Deadlifts 155/105 36 Toes to Bar 800m Run 42 Deadlifts 24 Toes to Bar 400m Run 21 Deadlifts 12 Toes to Bar 200m Run (Score is Time)Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 2:00 Bike Into… 2 ROUNDS 10 PVC Pass Through 8 Jumping Squats 6 Up-Downs Into… 1 ROUND* 5 Snatch Deadlift 5 Snatch Grip Press 5 Burpees *This round will be performed with the empty BB Strength Hang Power Snatch (4×3) ON A 15:00 RUNNING CLOCK… 4×3 Hang Power Snatch* *Moderate-Heavy for all Sets ** FORM IS FOCUS (Score is Weight) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 15 MINUTES 12/10 Cal Bike 9 Burpees Over the Bar 3 Hang Power Snatch (135/95)|(95/65)* *Power Snatch reps increase by 3 every round. 3, 6, 9, etc… (Score is Rounds + Reps)Read more