BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) AMRAP x 9 MINUTES 200m Run or 1:00 Movement 20 Hollow Rocks 5 BB Snatch Grip Deadlift or 10 DB Deadlifts 5 BB Hang Muscle Snatch or 5/5 SA DB Snatch 5 BB Behind the Neck Push Press or 5 DB Push Press Workout Metcon (Time) 3 ROUNDS FOR TIME 400m Run or 2:00 movement (1:00 Jumping Jacks + 1:00 Mtn Climbers) 50 Sit-ups 25 BB Power Snatch (75/55) or 30 Alt SA DB Power Snatches (50/35 or available weight) (Score is Time) Finisher Metcon (No Measure) 4 SETS 7 Straight Arm Raises (2.5-5lb plates in each hand) 7 Lateral Straight Arm Raises :45 Push Up Plank Hold -Rest as Needed b/t Sets- (No Measure)Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 9:00 EMOM Min 1: 20 Mountain Climbers + 5 Push Ups Min 2: 20 DU or SU + 10 Jump Squats MIn 3: 10 PVC or BB good mornings + 5 Up Downs Workout Metcon (Time) Support Your Local Box Workout #2 For Time: 100 Double Unders or 200 Single Unders 21 Burpees 75 DU or 150 SU 15 Burpees 50 DU or 100 SU 9 Burpees -CAP 15:00 – Optional Finisher Metcon (No Measure) NOT FOR TIME 3 Sets: With 2.5 -5lb Plates in each hand 10 Ys 10 Ts 10 Arrows 5 Temp Push Ups @3131 (No Measure)Read more

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) AMRAP x 3 MINUTES 5 KB (or Backpack) Sumo Deadlift 10 Alt. Lunges 10 Hollow Rocks 5 Russian Swings Rest 1:00 AMRAP x 3 MINUTES 5 KB (or Backpack) Sumo Deadlift High Pulls 10 Alt. Jumping Lunges 10 Russian Swings Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 7 MINUTES 10 KB Sumo Deadlift High Pull 8 Alt. Lunges 6 Tuck-Ups Rest 1:00 AMRAP x 5 MINUTES 10 Russian Kettlebell Swings 8 Alt. Lunges 6 Tuck-Ups Rest 1:00 AMRAP x 3 MINUTES 10 American Kettlebell Swings 8 Alt. Lunges 6 Tuck-Ups (Score is Rounds + Reps) Workout – HOME Metcon (AMRAP – Rounds and Reps) AMRAP x 7 MINUTES 10 Backpack Sumo Deadlift High Pull 10 Backpack Front Squats 10 Tuck-Ups -Rest 1:00- AMRAP x 5 MINUTES 10 Russian Backpack Swings 10 Backpack Front Squats 10 Tuck-Ups -Rest 1:00-...Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) EMOM x 12 MINUTES Min 1 – :45 Bike / Run Min 2 – 8/8 BB or DB Single-Leg RDL Min 3 – :45 Plank MIn 4 – 5 BB or DB Deadlifts + 5 Power Cleans Workout The Chief (AMRAP – Reps) 5 Rounds for Total Reps: 3:00 AMRAP: 3 Power Cleans 135/95 6 Push Ups 9 Air Squats 1:00 Rest Btw* If no BB, use DBs and double reps! Finisher Metcon (No Measure) 5:00 CORE BURNER :30 Push Up Plank :30 Elbow Plank :30 R Side Plank :30 L Side Plank :30 Hollow Rock Hold X 2 SetsRead more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 400m Run or Move for 2:00 Into… AMRAP x 5 MINUTES 50 Single Unders 10 Goblet Squats 8 Bodyweight Lunges 8 Up Downs -REST 1:00- AMRAP x 5 MINUTES 20 Double Unders 10 Kip Swings or 10 Hollow Rocks 8 Goblet Step Overs or Step Ups 10 V Ups Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 13 MINUTES 100 Double Unders or 200 Single Unders 50 Toes to Bar or V Ups 100 Double Unders or 200 Single Unders 50 DB Box Step-Overs (50/35)|(35/25)/(24/20) (Score is Rounds + Reps) Finisher Metcon (No Measure) 3 SETS 10 1/2 Bicep curls (top half) 10 1/2 Bicep curls (bottom half) 10 Full Bicep curls 10/10 Single Arm OH Tricep Extension or 20 Banded Tricep Extensions (No Measure)Read more