WOD

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 2 ROUNDS (5 MIN CAP) 5 Ring Rows 5 Inch Worms w/pus-up 1:00 Row 10 KB Sumo Deadlift High Pulls Immediately into a trial run … :30 Row @ a Moderate Pace :30 Recovery Row Rest for 2-3 minutes before officially starting the workout! Workout “ALL IN” (8 Rounds for distance) 4 SETS :30 Max Meter Row :30 Rest -Rest 2:00- 4 SETS :30 Max Meter Row :30 Rest *For both efforts, set the rower to :30 on / :30 intervals for 4 Sets. Optional Finisher Metcon (No Measure) 2 SETS 10 Scap Push-Ups 5/5 Single Arm DB Bent Over Row 10/10 Single Leg RDL
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BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 1 ROUND… 25ft Butt Kickers 25ft High Knees 25ft High Skips 25ft Partner Banded Running (25ft Each Partner) AMRAP x 6 MINUTES… 5 MB Front Squats 5 MB Push Press to Target 5 MB Thrusters 100m Run Partner Workout Metcon (Time) IN TEAMS OF 2… 4 ROUNDS FOR TIME* 400m Run 60 Wall Balls (20/14)|(14/10) 60 Box Jumps (24/20) *Partners run the 400m together. For the WB and BJ, Partner 1 works while Partner 2 rests. Complete the work in order. Reps can be split up any way. **For the WB and BJ, resting partner must hold a Single KB (53/35) in the Goblet Position. If bell goes to the ground before all 120 reps are finished each round, team must stop work and each athlete performs 3 push-ups. Bell goes to ground during the runs. -37:00 Time Cap-
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BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 3 ROUNDS… 5 Push-Up + Pike 10 KB RDL 10 Scap Pull-Ups into.. 3 ROUNDS… 10 Ring Rows 10 RKBS (warm-up weight KB) 10 Up-Downs Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 15 MINUTES* 1 Strict Pull-up 2 Russian KB Swing (70/53)|(53/35) 3 Up-Downs *Every round, the Strict Pull-Ups go up by 1 rep, the RKBS go up by 2 reps, and the Up-Downs go up by 3 reps. **Vest optional for workout. Finisher Metcon (No Measure) 3 SETS 20 Heel Taps Over KB 20 Hollow Rocks -Rest as Needed b/t Sets-
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BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) Junkyard Dog Warm Up… Grab a partner for this one and have some fun… P1: L-Sit on the floor with arms extended to make the letter T. P2: 10 Reps (1 Rep = 1 Jump over an arm, 1 jump over the legs, 1 jump over the other arm) After 10 reps, switch positions, after both have gone move on to part 2. P1: Hold in the bottom of a push up on the floor until P2 jump over, perform a push up and hold in plank as P2 crawls under. P2: Perform 10 Reps (1 Rep = Jump over, crawl under) into… 3 Rounds, 3 reps of each movement 1. Down and Up (torso vertical and fast drive!) 2. Elbows High and Outside (bar speed and keep the bar close!) 3. Muscle Clean (bar speed and finish!) 4. Clean...
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BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) AMRAP X 8 MINUTES 8/6 Cal Bike 8 Light Double KB Russian Swing 8 Light Double KB Hang Snatch 4/4 Filly Lunge w/ Double KBs 8 Deadbugs :20 Rest Workout Metcon (Time) FOR TIME 21-15-12-9-9-12-15-21 Slam Ball (30/20)|(20/15) Cal Bike Skill Warm-up (No Measure) POST-WORKOUT! ON A 12:00 RUNNING CLOCK… Practice Handstands or Handstand Walk *Suggested Drills Include… 0-4 Mins – Wall Supported HS, Box Supported Pike Hold, or Wall Walk 4-8 Mins – Bear Crawl, Box Supported Walk, Shoulder Taps or HS Walk 8-12 Mins – Free Play / Coach Guidance
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