WOD

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 1 ROUND… 5 Walking Inchworms* 10 Lunges w/ Torso Twist 10 Scap Pull-Ups 2 ROUNDS… 10 Up-Downs 5/5 DB Sumo DL 20 Shoulder Taps 5 Kip Swings 3 ROUNDS… 2 Wall Walk 5/5 DB Push Press 5/5 DB Swings 5 Kip Swings Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 20 MINUTES* 2 Muscle-Ups 4 Handstand Push-Ups 8 Alt. DB Hang Snatch (Athlete Choice, Heavy) *DB SNATCHING NATE — Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his son Parker. (Score is Rounds + Reps)
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BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 3:00 Bike → :20 Work/:40 Recovery* *Every round of :20 Work, increase the pace! Then… 3 ROUNDS 5 Bootstrappers 10 Cossack Squats 10 Scap Pull-Ups 5 Kipping Swings Partner Workout Metcon (2 Rounds for reps) IN TEAMS OF 3… 2 SETS x 3 MINUTES @ EACH STATION* STATION 1 — Back Squat (185/125)|(135/95)** STATION 2 — Cal Bike STATION 3 — Toe to Bar STATION 4 — Rest *Fight Gone Bad Style. P1 starts on Station 1 / P2 on S2 / P3 on S3 and rotates down. Teammates rotate between stations 1,2,3 and all partners rest at same time for the final station. No additional rest b/t stations. **Back Squat comes from ground. (Score is Reps in Each Set) Finisher Metcon (No Measure) 4 SETS FOR QUALITY 10 DB Renegade Rows 10 DBL DB Hammer Curls 10 DBL DB...
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BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 400m Run 3 Rds: 10 Barbell Deadlifts 10 Hang Power Cleans 10 Strict Press 10 Burpees Workout Class WOD BLK-OUT (AMRAP – Rounds and Reps) AMRAP 40:00 with a Partner: 5 Deadlifts 95/65 5 Hang Power Cleans 5 Front Squats 5 Push Press 5 Back Squats *800m Run *1 Partner runs an 800m while the other works on the barbell complex. Continue through complex until partner returns from run… Then switch and continue where partner left off in the complex
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BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 400m Group Run Into… AMRAP x 5 MINUTES (w/ a pair of light DBs) 5 Inch Worms 10 Alt. Cossack Squats 5/5 SA Deadlifts 10 Hang Muscle Cleans Workout Metcon (Time) 3 ROUNDS FOR TIME 400m Run 30 DB Hang Power Cleans 50m DB Farmer Carry 30 Air Squats -15:00 Hard Cap- (Score is Time)
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BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 1 ROUND (3:30 MIN CAP) 5/5 SA Strict Press w/:02 pause overhead 5/5 SA Upright High Pulls 5 Cal. Row 5 Up-Downs 1 ROUND (3:30 MIN CAP) 5/5 SA Strict Press* 10 KB Sumo Deadlift High Pulls 5 Cal. Row 5 Burpees *Hold both KBs in the Front Rack position. Perform 5 Strict Presses on the right arm, then 5 presses on the left arm while keeping the other KB positioned in the Front Rack Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 6 MINUTES 6/6 KB Strict Press* 6 KB Sumo Deadlift High Pulls -Rest 2:00- AMRAP x 6 MINUTES 8/6 Cal. Row 6 Burpees *Hold two DBs or KBs in front rack position and press one overhead for 6 repetitions, then switch arms. The arm that is not pressing overhead will be holding the front rack position...
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