BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) AMRAP x 4 MINUTES 5 Inch Worm + Push-Up 10 PVC Pass Thru :20 Hollow Hold Into… AMRAP x 6 MINUTES 10 KB Sumo Deadlift* 10 Up-Downs 10 Push-Ups *After 3:00, move to Russian KBS Workout Hansen (Time) 5 Rounds for time: 30 Kettlebell Swings, 70# 30 Burpees 30 GHD Sit-upsIn honor of Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan.To learn more about Hansen click here*Russian Swing Optional **GHDSU OptionalRead more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 3 ROUNDS 20 Shoulder Taps 5/5 Single Arm DB Plank Row 20 Mountain Climbers Following the warm-up, review the OH movements for the workout. Strength Shoulder Press (Build to a 2RM Strict Press) ON A 15:00 RUNNING CLOCK… Build to a 2RM Strict Press* *Testing week for start of strength cycle (Score is Weight) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 15 MINUTES 5 DB Renegade Rows (50/35)|(35/20) 15 DB Push Press 200m Run* *Run increases by 100m every round, 200-300-400 etc… (Score is Rounds + Reps)Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 2 ROUNDS 10 Groiners 10 Frog Jumps 10 Glute Bridges 2 ROUNDS 7 Jumping Squats 7 Up-Downs 7 BB Good Mornings Following the Warm-Up, go into your teaching of the Back Squat. Strength Back Squat (Build to a 2RM Back Squat) ON A 15:00 RUNNING CLOCK… Build to a 2RM Back Squat* *Testing week for start of strength cycle (Score is Weight) Workout Metcon (Time) 4 ROUNDS FOR TIME 20 Up-Downs Over Bar 20 Back Squats (115/75)|(75/55) 400m Run -Hard Cap 20:00- (Score is Time)Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 3 Rounds For Quality 200m Jog Frankenstein Walk 50’ 10 Inchworm Piriformis Walk 50’ 10 Up-Downs “Riley” (Time) 1.5 Mile Run 150 Burpees 1.5 Mile RunBackground: Army Sgt. 1st Class Riley G. Stephens, 39, of Tolar, Texas, assigned to the 1st Battalion, 3rd Special Forces Group (Airborne), died Sept. 28, 2012, in Wardak, Afghanistan, of wounds caused by enemy small-arms fire. Stephens is survived by his wife, Tiffany; three children, Austin, Morgan and Rylee Ann; parents, Michael and Joann; brother Ken; and a number of family members.Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 30 Jumping Jacks 20 Alt. Groiners 10 Box Step-Ups 5 Slow Barbell RDLs Into… 200m Group Run Workout Metcon (Time) 3 ROUNDS FOR TIME 400m Run 30 Box Jump Overs (24/20) 20 Deadlifts (225/155)|(155/105) (Score is Time) Partner Workout Option Metcon (Time) IN TEAMS OF 2… FOR TIME* Buy-In 800m Run into… 120 Box Jump Overs (24/20) 80 Deadlifts (225/155)|(155/105) into… Cash-Out 800m *P1 runs 400m then tags P2 for second run. Work in the middle split in any way and in any order between partners…P1 works while P2 rests. For cash-out, P1 runs 400m then tags P2 for second run. (Score is Time)Read more