BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 2 ROUNDS :30 High Knees :30 Butt Kickers 10 Glute Bridge-Ups (:03 pause at top) 10 KB/Backpack Sumo Deadlifts* 10 Upright KB/Backpack High Pulls Workout Metcon (Time) 5 ROUNDS FOR TIME* 10 KB Sumo Deadlift High Pulls 15 Russian Kettlebell Swings 20 Sit-Ups 200m Run *18:00 Hard Cap (Score is Time) Workout – HOME Metcon (Time) 5 ROUNDS FOR TIME 10 Backpack Upright High Pulls 15 Russian Backpack Swings 20 Sit-Ups 200m Run or 1:00 Cardio* (Score is Time)Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 3:00 Run (1:30 Out, 1:30 Back) Into.. 1 ROUND 20 Glute Bridges 20 Arm Circles Forward 20 Arm Circles Backwards 20 Push Ups 20 Alt V Ups Workout Metcon (Time) FOR TIME 50 Burpees Over DB 50 V UPs 50 Up-Downs 50 Sit Ups (Score is Time) Finisher Metcon (Time) FOR TIME 400m (Score is Time)Read more

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) EMOM x 6 MINUTES* Min 1 – :30 Row/Jumping Jacks + 5 Up-Downs Min 2 – :30 Row/Jumping Jacks + 10 Alt. Reverse Lunges *Increase Pace Every Minute Workout Metcon (Time) 3 SETS 500m Row 50′ Single Arm DB Front Rack Alt. Lunge (Right) 12 Box Jumps 50′ Single Arm DB Front Rack Alt. Lunge (Left) -Rest 1:00 b/t Sets- *18:00 Hard Cap (Score is Time) Workout – HOME Metcon (Time) 3 SETS 500m Row or 2:00 Cardio of your choice 1:00 Max Backpack Front Rack Alt. Lunges 12 Tuck Jumps 1:00 Max Backpack Front Rack Alt. Lunges -Rest 1:00 b/t Sets- (Score is Time)Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 2 ROUNDS 10 Scap Push-Ups 5 Push-Ups to Down Dog 5 DB Thrusters 25 Single Unders Extended Warm-up Warm-up (No Measure) EMOM x 8 MINUTES MIN 1 – :30 DB Bicep Curl + Strict Press/ :30 Plank MIN 2 – :30 Fast Singles or DU Practice / :30 Push-ups (No Measure) Workout “RANNIE” (Time) FOR TIME 50-40-30-20-10* Double Unders Sit-ups** *400m Run After Each Full Round **GHD OptionalRead more

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 200m Jog then … 1-2 ROUNDS 5 Scap Push-Ups + 5 Push-Ups 10 Alt. Reverse Lunges 5/5 DB (or Backpack) Bent Over Row 25ft. Crab Walk Feet First 25ft. Crab Walk Hands First Workout Metcon (No Measure) AMRAP x 20 MINUTES FOR QUALITY 200m Run 1:00 Plank Alt. Shoulder Taps 30 Alt. Reverse Lunges 1:00 Reverse Plank Hold 15 DB Bent Over Row (No Measure) Workout – HOME Metcon (No Measure) AMRAP x 20 MINUTES FOR QUALITY 200m Run 1:00 Plank Alt. Shoulder Taps 30 Alt. Reverse Lunges 1:00 Reverse Plank Hold 15 Backpack Bent Over Rows (No Measure)Read more