BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 2 ROUNDS 10 DB Deadlift 8 Step Ups 20 Shoulder Taps Into… 1 ROUND 8 DB Russian KBS 6 Box Jumps 6 Up-Downs Into… 1 ROUND :20 Active Hang :20 Hollow Hold 4 Burpees Extended Warm-up Metcon (No Measure) 12:00 EMOM MIN 1: 20-40 DU -Athlete Choice Reps based on ability- MIN 2: Goat Work! Pick Your Poison & Practice!* *Suggestions: Pull Ups Muscle Ups Pistols HS Walks/Holds Ring Dips (No Measure) Workout Metcon (Time) FOR TIME 10 DB Devil’s Press (50/35)|(35/20) 60 Box Jumps (24/20) 20 DB Devil’s Press 40 Box Jumps 30 DB Devil’s Press 20 Box Jumps (Score is Time) KG DB: (22.5/15)|(15/9)Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) Warmup: 6:00 AMRAP 5 Up-down 5 Hand Release Push-up 10 Step Back Lunges 20 Plank Position Shoulder Taps Workout “Mark Klement” (Time) Hero WOD: “Mark Klement” 74-44-11 Reps for Time Burpees Push-Ups Sit-Ups Air Squats Wear a vest (20/14) Background: This Hero WOD is dedicated to KHK Mark Klement of the Frankfurt (Germany) Police, who was killed in the line of duty on the night of July 7, 2019Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 3 SETS (10:00 Cap) :30 Superman Hold :30 Hollow Body Hold 5/5 Tempo SA Ring Rows (2111) 7/7 Single Leg KB RDL 9 KB Sumo Deadlifts Workout Metcon (Time) WORKOUT FOR TIME 25-20-15-10-5 Deadlifts (225/155)|(155/105) 2-4-6-8-10 Ring Muscle Ups 400m Run after each muscle up set (Score is Time) KG BB: (100/70)|(70/55) Option 1 RMU: Jumping RMU/BMU Option 2 RMU: Strict Pull-UpRead more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 3 ROUNDS :30 Tuck Hold 20 Jumping Jacks 10 Up-Downs 5 Empty BB Z-Press Into… 3 ROUNDS 10 Alt Elbow Punches 10 BB Strict Press 10 Tall Jumps Workout “THE 2021 EXPERIENCE” (AMRAP – Rounds and Reps) AMRAP x 20 MINUTES* 21 Box Step-Ups (24/20) 21 Push Press (115/75)|(75/55) *Every 3:00 including 3,2,1 go…perform 21 Sit-Ups (Score is Rounds + Reps) KG BB: (50/35)|(35/25) Optional Finisher Metcon (No Measure) EMOM x 10 MINUTES Min 1 – 10 DB Arnold Press (Athlete Choice) Min 2 – 20 DB Hammer Curls (No Measure)Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 2:00 Bike (Increase pace every :30) Into… 2 ROUNDS 10 Bootstrappers 10 Alt Groiners 10 Scap Push-Ups Into… 3 ROUNDS 10 Wall Ball Deadlifts 10 Wall Ball Front Squats 10 Wall Ball Strict Press Into… 2:00 Bike (Increase pace every :30) Workout Metcon (Time) THE COUNTDOWN! 15-14-13-12-11-10-9-8-7-6-5-4-3-2-1 Calorie Cardio – Bike/Ski/Row Push Ups Russian KB Swing V Ups Cool Down Warm-up (No Measure) COOL DOWN FOR RECOVERY 2:00 Walk & Shake Legs 2:00 EZ Bike 2:00 Foam Roll (No Measure)Read more