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

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) Set up a rower and grab a plate/DB/backpack EMOM x 3 MINUTES Min 1 – Legs only row (:30- :45) or High Knees Min 2 – Arms only row (:30- :45) or Butt Kickers Min 3 – Full strokes or Sumo Deadlift High Pulls Into … EMOM x 4 MINUTES Min 1 – 10 Ground to OH Min 2 – 10 Push-Ups + Max Plank Workout Metcon (No Measure) EMOM x 18 MINUTES MIN 1 – 18/16 Cal Row MIN 2 – 18 Plate Ground to Overhead MIN 3 – 18 Push-Ups (No Measure) Workout – HOME Metcon (No Measure) EMOM x 18 MINUTES MIN 1 – :50 of Row, Bike, Run (Backpack Optional) MIN 2 – 18 Backpack Ground to Overhead MIN 3 – 15 Push-Ups (Backpack Optional) (No Measure)Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) AMRAP x 8 MINUTES 10 DB Strict Presses 10 V-Ups 5/5 Single Arm DB Bent Over Rows 10 Scap Pull-ups or Shoulder Shrugs :30 Hollow Hold Strength Metcon (Weight) 10:00 EMOM Min 1: 5 Strict Pull-up / Bent Over Row (HEAVY) Min 2: 5 Strict Press (DB or BB & Build in weight if possible) *If you do not have ability to increase weight, work for :30 for max reps (Score is Load) Workout Metcon (No Measure) EMOM x 21 MINUTES MIN 1 – 200m Run MIN 2 – 16 Box Jumps or Step Ups (24/20) MIN 3 – Gymnastics Pull (Athlete Choice)* *Athlete can choose 10 Kipping Pull-up, 10 Ring Row, or 20 Banded Pull Apart / Lat Pull Downs every round. (No Measure)Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 3 ROUNDS 10 BB Deadlifts (or DB/Object) 5 Burpee Broad Jumps 10 BB/Object Front Squats 5 Inchworms 10 BB Hang Cleans (Squat or Power) :30 Plank Hold Workout Metcon (5 Rounds for reps) 5 ROUNDS On the 3:30: 500m Row / 400m Run / 2:00 Jump Rope/Mtn Climbers 12 Hang Squat Cleans (135/95) or MAX reps of light Dbl Dumbbels -1:00 Rest – Finisher Metcon (No Measure) 3 SETS 15 V Ups :30 R Side Plank :30 L Side Plank (No Measure)Read more