BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 2:00 Run 1:00 Squat Hold + Alternating Thoracic Rotations Into… 3 ROUNDS 10 Push-Up to Pike 20 Jumping Jacks Into… 1:00 RUN 75-80% Skill Metcon (No Measure) EMOM x 10 MINUTES MIN 1 – 200m Run MIN 2 – 3 Muscle Snatch + 3 Perfect OHS + 3 Snatch Sotts Press* *Performed with either an Empty Bar or PVC. (No Measure) Workout Metcon (Time) FOR TIME 12 Hang Squat Snatch (75/55)|(65/45) or PVC 12 Lateral Burpee Over Bar 400m Run 15 Hang Squat Snatch 12 Lateral Burpee Over Bar 400m Run 18 Hang Squat Snatch 12 Lateral Burpee Over Bar 400m Run (Score is Time)Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 4 SETS (:20 ON, :10 OFF) MOVT 1 – Jump Rope MOVT 2 – V-Ups Into… 3 ROUNDS 15 Scap Push-Ups 10 Scap Pull-Ups 8 Push-Ups Workout “ANNIE-UP” (Time) FOR TIME 50-40-30-20-10 Double Unders 2-4-6-8-10 Ring Muscle-Ups 50-40-30-20-10 Sit-Ups (Score is Time)Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 3 ROUNDS 10/8 Cal Row (EZ) 10 KB Deadlift 10 Scap Push-Ups Into… 3 ROUNDS 10/8 Cal Row (Mod) 10 KBS 10 Push-Ups Workout Metcon (4 Rounds for reps) AMRAP x 3:30 MINUTES 15 Russian KBS (70/53)|(53/35) 20/15 Cal Row -Rest 1:30- AMRAP x 3:30 MINUTES 15 Russian KBS (70/53)|(53/35) 20/15 Cal Bike -Rest 1:30- AMRAP x 3:30 MINUTES 15 Russian KBS (70/53)|(53/35) 20/15 Cal SKI -Rest 1:30- AMRAP x 3:30 MINUTES 15 Russian KBS (70/53)|(53/35) 20/15 Cal Row (Score is Rounds + Reps) Strength Bench Press (5×5) POST WORKOUT 5×5 Bench Press* *Weight stays moderate-heavy across all sets. (Score is Weight)Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) AMRAP x 6 MINUTES 5 Inch Worm + Push-Up 3-5 Wall Walks 10/10 Single Leg Glute Bridges 10/10 Single Leg RDL w/ empty barbell Extended Warm-up Metcon (No Measure) E2MOM X 16 min first 2:00 –> 3-5 Negative Handstand Push-Ups or Pike Push-Ups :30 Handstand Hold 5 TNG Deadlifts* second 2:00 –> 400m Run *Building Past Workout Weight (No Measure) Workout Diane (Time) 21-15-9 Deadlifts, 225# / 155# Handstand Push-ups 800m Run (Time) Max Effort 800m RunRead more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 1 ROUND 7 Scap Pull-Ups 7 Scap Push-Ups 6 Bootstrappers 20 Mountain Climbers Into… 1 ROUND 10 Ring Rows 10 Knee Push-Ups 10 Air Squats 10 Tuck Ups Into… 1 ROUND 3 Strict Pull-Ups* 3 HR Knee Push-ups 10 Jumping Squats :20 Hollow Hold *Athletes can repeat Ring Rows here for 7 reps. Skill Metcon (No Measure) 12:00 EMOM Min 1: 3 Strict Hollow Body Pull-Ups + :20 Hollow Body Bar Hang Min 2: 5 Tempo Front Squats (3131) + 5 Push Press (-20 lbs of workout weight) -Short Walking Rest b/t Sets- (No Measure) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 12 MINUTES 4 Strict Pull-Ups 8 Front Squat (135/95)|(95/65) 12 Hand Release Push-Ups (Score is Rounds + Reps) Optional Finisher Metcon (Time) FOR TIME 100 Banded Curls 100 Banded Tricep Extensions *Can be completed in any...Read more