BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) Team 1k Row!! In teams of 2…alternate every 250m. While Partner 1 rows, Partner 2 is performing flow stretching (5 Reps of Bootstrapper Squat & 5 Reps of Push-up to Down-Dog) With the Same Partner… AMRAP x 5 MINUTES 5 Burpees in-sync 10 Sit-ups in sync 15 Air Squat + Jumping Jack in-sync* *1 Rep = 1 Air Squat + 1 Jumping Jack for 15 total. Workout NCFIT Baseline – Aerobic (Time) ON A 12:00 RUNNING CLOCK… Run 1 Mile then in Remaining Time Max Meters on Rower**Last Seen 9/25/19 Please also record mile time. NCFIT Baseline – Bodyweight (AMRAP – Rounds and Reps) AMRAP x 12 MINUTES 6 Strict Pull-ups 12 Hand Release Push-ups 18 Sit-upsRead more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 1 ROUND 9 Plate Deadlift 7 Up-Downs 5 Bootstrap + Inchworm 1 ROUND 9 Plate Press 7 Plate G2O 5 Burpees 1 ROUND 7 BB Good Mornings 7 Behind Neck Strict Press 7 Burpee to Plate Workout Deadlift (3-3-3-3) FOR LOAD 3-3-3-3 Double-Overhand “Quiet” Deadlift Shoulder Press (5-5-5-5-5) FOR LOAD 5-5-5-5 Tempo Strict Press (1111) Finisher Metcon (Time) 3 ROUNDS FOR TIME 25 Plate Ground to OH (45/25) 10 Burpees to Plate -Hard Cap 5:00- (Score is Time)Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 2 ROUNDS 10 Groiners 10 Alt. Supermans 10 Cossack Squats 2 ROUNDS 1:00 Bike 10 Right and Left Banded Side Steps* 5 BB Kang Squats *Place band above the knees and take 10 steps to the right and 10 to the left. (if you have the Mark Bell sling shots or small bands they can be used here. Otherwise doubling up on the longer band will work) Workout NCFIT Baseline – Strength (Weight) ON A 20:00 RUNNING CLOCK… Build to 5RM Back Squat**Last Seen 9/27/19 NCFIT Baseline – Sprint (AMRAP – Reps) AMRAP x 2 MINUTES Max Calorie Bike**Last Seen 9/27/19Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 3 ROUNDS 8/6 Cal Bike 8 Up-Down Step Ups 10 Good Mornings Into… 3 ROUNDS w/ empty barbell 5 RDLs 5 Hang Muscle Cleans 5 Hang Power Cleans 5 Box Jumps (build in height every round) Strength Hang Power Clean (3×3) FOR LOAD 3×3* Hang Power Clean *Goal is heavier than the final set of loading in the workout. (Score is Weight) Workout Metcon (Time) FOR TIME* 15-12-9 Hang Power Clean (95/65)|(65/45) Box Jump (24) into… 12-9-6 Hang Power Clean (135/95)|(95/65) Box Jump (30) into… 9-6-3 Hang Power Clean (185/125)|(135/95) Box Jump (30+) *Heights are the same for all athletes. Goal is three increasing heights for the Box Jump. (Score is Time)Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 3 ROUNDS 100m Run 10 Up Downs :30 Dead Hang :30 Plank Hold Into… 2 ROUNDS :30 Alt. Crossovers :30 Alt. Scorpions :30 Alt. Spiderman Lunges :30 Bird Dogs Into… 3 ROUNDS 5 Inchworms + Push Ups 10 Scap Push Ups 10 Scap Pull Ups Skill Warm-up (No Measure) ON A 7:00 RUNNING CLOCK… Pull-Up Progression* *Bar Hold Front / Back Positions Dynamic Kip Swing Kip Swing + Knees-Up Single Pull-up into… 5 SETS FOR QUALITY 2 Kip Swing + 1 Pull-Up + 2 Kip Swing (No Measure) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 12 MINUTES 8 C2B Pull-Ups 200m Run (Score is Rounds + Reps) Optional Cool Down Warm-up (No Measure) FOR RECOVERY 2:00 Lax Ball Pec Smash (L) 2:00 Lax Ball Pec Smash (R)Read more