BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 3 ROUNDS 5 Push-Up to Pike 10 Clean Grip Deadlifts 20 Plank Shoulder Taps Skill Metcon (No Measure) 4 SETS FOR QUALITY :30 Push-Ups 10/10 Single Leg Glute Bridge-Ups* :30 Handstand Hold on Wall *Weighted Glute Bridge-Up Is Optional (No Measure) Workout Metcon (Time) 4 Rounds for Time: 12 Hang Power Clean 135/95 | 95/65 15 Handstand Push-Ups or Hand Release Push 400m Run (Score is Time)Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) AMRAP x 8 MINUTES 10 Scap Pull-Ups 10 Scap Push-Ups 10/8 Cal Row (EZ) 10 Hollow to Arch Rolls* *Start in the Hollow Body position, and roll into Superman position Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 30 MINUTES 1200/1000m Row 25 Pull-Ups 50 Box Jumps (24/20) 25 Pull-Ups (Score is Rounds + Reps)Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 3 ROUNDS 10 Bootstrappers 10 Alt Groiners 10 Empty BB Kang Squats Into… 3 ROUNDS 25ft Karaoke R 25ft Karaoke L 25ft Side Shuffle R 25ft Side Shuffle L 10 Jumping Squats 10 Wall Ball Push Press to Target Strength Front Squat (1×5) ON A 15:00 RUNNING CLOCK… Build to a Heavy 5-Rep Front Squat (Score is Weight) Workout “AWW C’MON KAREN!” (Time) FOR TIME 150 Wall Balls (20/14)|(14/10)* *Every minute including 0:00, perform 50’ Shuttle Run. 25’ out, 25’ back. (Score is Time)Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 2 ROUNDS :30 Banded Plank 10 Banded Pass Through 10 Banded Pull Aparts Into… 2 ROUNDS 1:00 Bike* 5 SA DB Deadlift (R) 5 SA DB Press (R) 5 Knee Push-Ups 5 SA DB Deadlift (L) 5 SA DB Press (L) Skill Metcon (No Measure) Partner Up!!!!!** 3 SETS FOR QUALITY :20 Ring Support Hold :20 Bottom of Ring Dip Hold 3-5 Negative Ring Dips* *Jump to support, slow negative down. ** 400m Run while your partner is working on the rings (No Measure) Workout Metcon (Time) 5 ROUNDS FOR TIME 15/12 Cal Bike 10 Strict Ring Dips or Box Dips 20 Alt. DB Hang Power Snatch (50/35)|(35/20) (Score is Time)Read more

BLK LBL Fitness Club – Virtual CrossFit Warm-up Warm-up (No Measure) 3 ROUNDS 30 Single Unders 30 Mountain Climbers 10 Sumo Good Mornings Following the warm-up, review the Double Unders and Sumo Deadlifts Extended Warm-up Metcon (Weight) EMOM x 12 MINUTES MIN 1 – 5 Tempo Sumo Deadlifts (30X1 — Building to Moderate-Heavy) MIN 2 – :45 Double or Triple Under Practice (Score is Weight) Workout Metcon (AMRAP – Reps) EMOM x 16 MINUTES MIN 1 – 5 Sumo Deadlifts (275/185)|(185/135) + 50 Double Unders MIN 2 – :45 Max Sit-Ups MIN 3 – 15 Up-Downs + 5 Sumo Deadlifts MIN 4 – :45 Hollow Hold (Score is Reps)Read more