BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 2:00 Row* Into… 2 ROUNDS 10 Groiners 5/5 Wall Ball Around the Worlds** 10 Wall Ball Push Press Into… 2 ROUNDS 10 Cossack Squats 10 Med Ball G2O 10 Wall Ball Front Squats *Start 1:00 EZ, :30 Moderate, :30 Hard **Ball Starts at chin and with the arms rotate the ball around the head clockwise for 5 reps, then counter clockwise for 5 reps Strength Metcon (Weight) 10:00 EMOM BRO SESH! Min 1: 5 Bench Press -Build- Min 2: 3-7 Strict Pull Ups Workout Metcon (AMRAP – Reps) 5 SETS FOR MAX REPS 1:00 – Cal Row 1:00 – DB Up-Downs (35/20)|(20/15) 1:00 – Wall Balls (20/14)|(14/10) -Rest 1:00 b/t Sets- (Score is Reps)Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) Warmup: 3 Rounds For Quality 200m Run 10 Up-Downs 10 Alt. Groiners 10 Shoulder Taps In Plank Position “Natalie Corona” (AMRAP – Rounds and Reps) Hero WOD: “Natalie Corona” AMRAP (with a Partner) in 22 minutes Partner A, perform AMRAP of: 20 Sit-Ups 20 Burpees …while Partner B performs: 400 meter Run Partners switch after each Run Wear a Weight Vest (20/14 lb) throughoutOn a 22-minute clock, Partner A completes as many reps as possible of 20 sit-ups and 20 burpees while partner B runs 400 meters. When partner B returns from the run, partners switch roles with B picking up the couplet where Partner A left off. Continue in this fashion for 22 minutes, alternating who is running and who is working on the couplet. Score is the total number of Sit-Ups and Burpees completed before the 22-minute clock...Read more

BLK LBL Fitness Club – CrossFit® Workout Metcon (No Measure) Each station will be 10:00 with a transition period of 5:00 between each segment. 5 stations total (70:00 total time + warmup) +++ STATION 1 (Sleds | Backyard) With a partner for distance: 12-19-20 Calorie Row (per person)* *While the partner is doing their calories, the other partner pushes the sled (1X45/2X45) down and back as many times as possible. Stop whenever calories are completed and switch. Repeat until both partners get 12-19-20 calories. +++ STATION 2 (Backyard) For Time: 12-19-20 Clean & Jerks 135/95 Box Step Ups (each leg) holding plate 35/25 +++ STATION 3 (HSPU Wall) For Time: 12-19-20 KB Deadlifts 72/53 HSPU ** 3 Muscle Ups/ 10 Toes through Rings after each full set +++ STATION 4 (Rig) 10:00 AMRAP 12 Chest to Bar Pull-Ups 19 Burpees to a 6″ target 20 Bench/Ring Dips +++ STATION 5...Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 3 SETS 10 Alt. Groiners 10 Bootstrappers 10 Alt. Cossack Squats Into… 3 SETS 10 Scap Pull-Ups 12 Empty Barbell (or PVC) Kang Squats 14 Tuck-Ups Strength Back Squat (2RM) EVERY 1:30 X 10 Sets Build to 2RM Back Squat (Score is Weight) Workout Metcon (AMRAP – Rounds and Reps) 15 MINUTE AMRAP 5 Back Squat 135/95 | (95/65) 10 Toes to Bar 15 Push Ups (Score is Rounds and Reps)Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 2 SETS 25ft Toe Walks 25ft Heel Grabs 25ft High Knees 25ft Butt Kickers 25ft High Skips 25ft Broad Jumps Into… 2 SETS 10 Slam Ball Alt. Reverse Lunges 10 Wall Balls 10 Up-Downs Into… 400m Group Run Workout Metcon (Time) FOR TIME* 40 Wall Balls (30/20)|(20/10) 30 Burpees 20 Box Step-Up (30/24)|(24/20) 5 Wall Walks 1 Mile Run 5 Wall Walks 20 Box Step-Up 30 Burpees 40 Wall Balls *Weight vest optional (Score is Time) Cool Down Warm-up (No Measure) FOR RECOVERY 5:00 Calf and Plantar Smash (No Measure)Read more