BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) FOR QUALITY (but quickly! 8:00 CAP) 25/20 Cal Row/bike or 400m Run 8 Burpees 20/17 Cal Row/bike or 300m Run 10 DB Deadlifts 15/12 Cal Row/bike or 200m Run 10 DB Power Cleans 10/8 Cal Row/bike or 100m Run 10 DB Front Squats 5 Cal Row/bike or 50m Run 10 DB Thrusters Workout Metcon (Time) FOR TIME 3 ROUNDS 400m Run 10 “No Row” DB Manmakers (50/35)|(35/25)* -Rest 1:00- 400m Single DB Run** -Rest 1:00- 3 ROUNDS 400m Run 10 “No Row” DB Manmakers *1 Rep = DB Push-Up + Squat Clean + Overhead **Hold DB any way during run (Score is Time)Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) AMRAP x 10 MINUTES 5 Strict DB Burpees 8 DB Front Rack Lunge (R) 5 DB Filly Press (R) 8 DB Front Rack Lunge (L) 5 DB Filly Press (L) 8 Alt. Sit Thrus Workout Metcon (Time) FOR TIME 50 Double Unders 50 Sit-Ups 50 Up-Downs 50 DB Thrusters 50 Box Step-Ups (24/20) 50 Kettlebell Swings or DB Swings 50 Box Step-Ups 50 Thrusters 50 Up-Downs 50 Sit-Ups 50 Double Unders -20:00 Hard Cap- (Score is Time)Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 2:00 Bike/Row/Run Increasing pace every :30 Into … 3 ROUNDS 10 DB Ground to Overhead 10 Bootstrappers 10/10 Moose Antlers 10 Air Squats Workout Metcon (AMRAP – Rounds) 20:00 AMRAP 800m Run 21 DB Squat Cleans 21 Sit Ups 400m Run 15 DB Squat Cleans 15 Sit Ups 200m Run 9 DB Squat Cleans 9 Sit Ups Finisher Metcon (No Measure) FOR QUALITY 4:00 Max Hollow Hold* *Every time you rest, complete 10 Alt. Single Leg V-Ups (No Measure)Read more

BLK LBL Fitness Club – Virtual CrossFit Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 7 Russian KBS or DB swings 7 Shoulder to Overhead 7 Scap Push-ups 7 V-ups 7 Air Squats Strength Front Squat (6-4-2-6-4-2) 6-4-2-6-4-2* DB Front Squat (As heavy as possible) :30 Wall sit after each (Score is Weight) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 12 MINUTES 7 DB Front Squats 7 V Ups 7 KBS or DB swings 7 Push-ups (Score is Rounds + Reps)Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) EMOM x 8 MINUTES MIN 1 – :45 Ring Row (or DB Bent Over Row) MIN 2 – :45 Alt Samson Lunge MIN 3 – :45 Up-Down Step-Up MIN 4 – :45 Hollow Rock Skill Metcon (No Measure) EVERY 2:00 FOR 5 SETS… 3 Rds of DB Complex* 100m Jog *Complex is: 1 deadlift + 1 hang power clean + 1 Push Press + 1 Thruster (No Measure) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 5 MINUTES 12 DB Ground to Overhead 12 Box Jumps (20) 100m Run -Rest 1:00- AMRAP x 5 MINUTES 9 DB Thrusters 9 Box Jumps (24/20) 75m Run -Rest 1:00- AMRAP x 5 MINUTES 6 DB Devils Press 6 Box Jumps (30/24) 50m Run (Score is Rounds + Reps)Read more