BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 2 SETS :30 Bootstrappers :30 BW Good Mornings :30 Scap Push-Ups :30 Row Into… EMOM x 6 MINUTES MIN 1 – :25 Single Leg Romaniant Deadlift (R) / :25 Single Leg Romanian Deadlift (L) MIN 2 – :50 Row (EZ → Mod → Hard) Strength Deadlift (1×4 / 1×4 / 1×4+) DEADLIFT 1×4 @ 70-75% (Moderate) of 2RM 1×4 @ 75-80% (Mod) 1×4+ @ 80-85% (Mod-Heavy)* *As many reps as possible w/o failure…no more than 8-10. (Score is Weight) Workout Metcon (AMRAP – Reps) 15:00 AMRAP 20 Deadlifts 135/95* 30 V Ups 400m Run *add 20/10 each round (Score is Reps)Read more

BLK LBL Fitness Club – Virtual CrossFit Warm-up Warm-up (No Measure) 100m Run Into… 3 ROUNDS* 20 Plate Hops 10 Front Foot Elevated Reverse Lunge** 5/5 Plate Halo 10 Plate Ground to Overhead Into… 100m Plate Run *Use a 15/10 LB plate **Stand on plate, front foot stays on plate and back foot steps off plate for Reverse Lunge. Following the warm-up, go into your teaching of the movements today. Strength Shoulder Press (1×4 / 1×4 / 1×4+) STRICT PRESS 1×4 @ 70-75% (Moderate) of 2RM 1×4 @ 75-80% (Mod) 1×4+ @ 80-85% (Mod-Heavy)* As many reps as possible w/o failure…no more than 6-8. (Score is Weight) Workout Metcon (Time) 3 ROUNDS FOR TIME 10 Push Press (135/95)|(95/65) 20 Box Jumps (24/20) 200m Plate Run (45/25)|(25/15)* *Hold the plate any way during the run. (Score is Time) Cool Down Warm-up (No Measure) 1 Round 1:00 Flutter Kicks 1:00 V Ups...Read more

BLK LBL Fitness Club – Virtual CrossFit Warm-up Warm-up (No Measure) 2 ROUNDS 10 Up-Downs 10 Groiners 10 BW Squats 5 Push-Ups Into… 1 ROUND 5 Good Mornings + 5 Kang Squats 10 Elbow Punches + 5 Front Squats 5 Burpees 5 Kip Swings Strength Back Squat (1×4 / 1×4 / 1×4+) BACK SQUAT 1×4 @ 70-75% (Moderate) of 2RM 1×4 @ 75-80% (Mod) 1×4+ @ 80-85% (Mod-Heavy)* As many reps as possible w/o failure…no more than 8-10. (Score is Weight) Workout Metcon (Time) 2 SETS 15-12-9 Front Squat * Burpee Pull-Up ** -Rest 1:00 b/t Sets- *Rd 1= (115/75) *Rd 2= (135/95) ** RX+ = Rd 1 –> Bar Muscle Ups (Score is Time)Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) Warmup: 2 Rounds For Quality 200m Jog 5 Overhead Squat (45/25) 5 Empty Barbell Front Squats 5 Box Step Up Workout Hidalgo (Time) For Time: Run 2 Miles Rest 2-Minutes 20 Squat Cleans, 135# 20 Box Jumps, 24” 20 Walking Lunge Steps, 45# Plate Overhead 20 Box Jumps, 24″ 20 Squat Cleans, 135# Rest 2-Minutes Run 2 Miles If you’ve got a 20# vest or body armor, wear it.In honor of U.S. Army First Lieutenant Daren M. Hidalgo, 24, of Waukesha, Wisconsin, died on February 20, 2011To learn more about Hidalgo click hereBackground: U.S. Army First Lieutenant Daren M. Hidalgo, 24, of Waukesha, WI, assigned to 3rd Squadron, 2nd Stryker Cavalry Regiment, based in Vilseck, Germany, died on February 20, 2011, in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked his unit with an improvised explosive device. Two weeks...Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 3 SETS 20 Pike Shoulder Taps 10 Bootstrappers 5 Inch Worms + Push-up Into… TABATA: 4 SETS, :20 ON / :10 OFF MOVT 1 – Jumping Jacks* MOVT 2 – PVC Pass Thru** *Jumping Jacks change to Jump Rope after 1st round: Single Unders, Alt Leg, Double Unders **PVC Pass Thru changes each round: 1st = PVC Pass Thru 2nd = Single Arm (R) Strict Press w/ DB 3rd = Single Arm (L) Strict Press w/ DB 4th = Alt. DB Snatches Workout Metcon (Time) FOR TIME 1 Mile Run Immediately Into… 2 ROUNDS 80 Double Unders 40 Power Snatch (95/65)|(65/45) 20 Burpees (Score is Time) Partner Workout Option Metcon (Time) IN TEAMS OF 2… FOR TIME 1 Mile Run Immediately Into… 2 ROUNDS 160 Double Unders 80 Power Snatch (95/65)|(65/45) 40 Burpees *Run to be completed together, each partner...Read more