WOD

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 3 ROUNDS 10 Scap Push Ups 8/8 DB Swings 6 DB Front Squats 6 DB Push Press Skill Metcon (No Measure) 4 SETS ON A 12:00 RUNNING CLOCK 8 Alt V UPs with :01 Pause at Top 15/15 Seated SL Lift over upright DB (No Measure) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 15 MINUTES 10 Alt. DB Hang Split Snatch (50/35)|(35/20)* 15 Knees to Elbow or V Ups 20 Wall Balls or DB Thrusters *Arms alternate each rep, athlete can choose which leg to split. (Score is Rounds + Reps)
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BLK LBL Fitness Club – Virtual CrossFit Warm-up Warm-up (No Measure) EMOM x 6 MINUTES MIN 1 – :30 Pike Hold + :30 Inch Worm + Push-Up MIN 2 – :30 Bootstrappers + :30 Groiners Strength Metcon (No Measure) EMOM x 12 MINUTES Min 1 – :45 HS Wall Hold or :45 Shoulder Taps Min 2 – 8-10 PVC or BB Good mornings Min 3 – :45 Hollow Hold (No Measure) Workout Diane (Time) 21-15-9 Deadlifts, 225# / 155# Handstand Push-upsIf no Barbell and no HSPU: 21-15-9 DB Up Down + Deadlift Hand release push up
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BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 2:00 Row/Bike/Run Into… AMRAP x 6 MINUTES 20 Single Unders 10 DB Deadlifts 8 Bicep Curls 6 Strict Press 4 Hang Power Cleans Workout Metcon (Time) FOR TIME 150 Double Unders 50/40 Cal Row or 800m Run 30 DB Push Jerks 30 DB Hang Power Cleans 30 DB Burpee + deadlift 150 Double Unders 50/40 Cal Row or 800m Run (Score is Time)
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BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 3 ROUNDS (7:00 Cap) 10 Cal Bike 5 Inch Worms 5 Standing Sots Press 5 Sots Press in Quarter Squat 5 Sots Press in Full Squat 5 Jumping Squats in Back Rack 10 Cossack Squats Strength Metcon (Weight) E2MOM x 12 MINUTES 5 SA DB Deadlifts R 5 SA DB Snatch R 5 SA Push Press R 5 SA Front Squats R 5 SA DB Deadlifts L 5 SA DB Snatch L 5 SA Push Press L 5 SA Front Squats L (Score is Weight) Workout Metcon (No Measure) EMOM x 12 MINUTES MIN 1 – 10 Overhead Squat (115/75)| (75/55) OR PVC Pipe for Skill acquisition MIN 2 – 20 Alt DB Snatches (35/25) MIN 3 – 200m Jog or :25 out and back (No Measure)
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BLK LBL Fitness Club – Virtual CrossFit Warm-up Warm-up (No Measure) 3 ROUNDS (8:00 Cap) 5 Push Up to Pike 10 DB Deadlifts 10 DB Shoulder Presses 10 Lunges :30 Alt. Plank Shoulder Taps Skill Metcon (No Measure) 5 SETS ON A 15:00 CLOCK… 10/10 Bulgarian Split Squats (holding DB at side) 10 Glute Bridges (pause :02 at top) :30 Hollow Rock Hold (No Measure) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 8 MINUTES 20 Single DB Lunges (35/20) 20 DB Ground to Overhead 10 V Ups -Rest 2:00- AMRAP x 4 MINUTES 10 Single DB Lunges 10 DB Ground to Overhead 5 V Ups (Score is Rounds + Reps)
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