BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 3 ROUNDS 10 Groiners 10 Air Squats 10 BB Elbow Punches 200m Run Into… 3 ROUNDS 10 Alt V-Ups 5 BB Muscle Clean 5 BB Front Squats Extended Warm-up Metcon (Weight) 5 SETS 3 Tempo Front Squats (3030)* *Weight stays light to moderate across all 4 Sets. -Rest as Needed b/t Sets- (Score is Weight) Workout Metcon (3 Rounds for time) FOR TIME* 18-15-12 Front Squats (135/95)|(95/65) 25-25-25 Sit-Ups -Rest 2:00- 12-9-6 Front Squats (185/135)|(135/95) 25-25-25 Sit-Ups -Rest 2:00- 2:00 Max Front Squats (135/95)|(95/65) (Score is Time) Cool Down Warm-up (No Measure) FOR RECOVERY 5:00 Foam Roll / Stretch (No Measure)Read more

BLK LBL Fitness Club – Virtual CrossFit Warm-up Warm-up (No Measure) FOR TIME (10:00 CAP) 400m Run 10 Up-Downs 10 Push-Ups 5 Pike Push-Ups 10 Burpees 5 Burpee broad jumps 10 Ring Rows 5 Strict Pull-Ups 10 KB DL 10 Russian KB Swing 10 KB Swing Workout Metcon (AMRAP – Reps) EMOM x 12 MINUTES Min 1 – :50 Burpees to a Plate Min 2 – :50 Barbell Bent Over Rows, Ring Rows, or Pull-Ups -Rest 1:00 b/t EMOMs- EMOM x 12 MINUTES Min 1 – :50 KB Swing (53/35)|(35/26) Min 2 – :50 Deficit Push-Ups, Pike Push-Ups, or HSPU** *Option to wear 20# vest for entire workout **Can be performed from a box or from the floor (Score is Total Reps)Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 1:00 Bike (EZ) or Jog Into… AMRAP x 3 MINUTES 6/6 Single Leg Glute Bridges 6 Barbell RDLs 6 Alt. Step-Ups Into… 1:00 Bike (MOD) Or Jog Strength Metcon (Weight) FOR QUALITY* 12/12 – 10/10 – 8/8 Slow KB Goblet Box Step-Up (20) KB Extended Arms Sit Ups (anchor feet) *Increase weight after every full set (Score is Weight) Workout Metcon (Time) 2 ROUNDS FOR TIME 50/40 Cal Bike or 800m Run 30 DB Deadlifts 50/35 50 Box Step-Ups (24/20) (Score is Time) Finisher Metcon (No Measure) 3 SETS FOR QUALITY 1:00 Side Plank (R) :30 Max Alt. V-Ups 1:00 Side Plank (L) (No Measure)Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) AMRAP x 3 MINUTES 10 Bootstrappers 10 Alt Groiners 20 Shoulder Taps Into… AMRAP x 5 MINUTES 8 Single DB Front Squat 8 Single DB Push Press (each side) 10 Scap Pull-Ups 20 Single Unders Skill Metcon (No Measure) EMOM x 10 MINUTES MIN 1 – 2 Strict Toes to Bar + 3 Perfect Kip Swing + 4 Kipping Knees to Chest or T2B MIN 2 – :40 Smooth Single, Double or Triple Under Practice* *Goal here is to build confidence and not get riled up by tripping up. (No Measure) Workout Crossfit Games Open 20.2 (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible in 20 minutes of: 4 dumbbell thrusters 6 toes-to-bars 24 double-unders 50-lb/35-lb dumbbells Cool Down Warm-up (No Measure) OPTIONAL RECOVERY 400m Jog AND/OR 1:00 Calf Smash (R) 1:00 Calf Smash (L) 3:00 Foam...Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) AMRAP x 7 MINUTES 10 Burpee + Extra Push-Up 10 Sumo Good Mornings* 10 Hollow Rocks 10 Supermans *Option to add DB after 2nd round Workout Metcon (Weight) 4 SETS FOR QUALITY 8 Tempo DB Sumo RDL (3131) (50/35)|(35/25) 24 Alt. Bent Over DB See-Saw Rows 48 DB Hollow Flutter Kicks 1:00 Superman Hold -1:00 Rest b/t Sets- (Score is Weight) Finisher Metcon (No Measure) 20:00 AMRAP 10 BB deadlifts (athlete choice.moderate weight) 10 DB bench press 10 DB bent rows 20 V UpsRead more