BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) Warmup: 6:00 AMRAP 5 Up-down 5 Hand Release Push-up 10 Step Back Lunges 20 Plank Position Shoulder Taps Workout “Mark Klement” (Time) Hero WOD: “Mark Klement” 74-44-11 Reps for Time Burpees Push-Ups Sit-Ups Air Squats Wear a vest (20/14) Background: This Hero WOD is dedicated to KHK Mark Klement of the Frankfurt (Germany) Police, who was killed in the line of duty on the night of July 7, 2019Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 3 SETS (10:00 Cap) :30 Superman Hold :30 Hollow Body Hold 5/5 Tempo SA Ring Rows (2111) 7/7 Single Leg KB RDL 9 KB Sumo Deadlifts Workout Metcon (Time) WORKOUT FOR TIME 25-20-15-10-5 Deadlifts (225/155)|(155/105) 2-4-6-8-10 Ring Muscle Ups 400m Run after each muscle up set (Score is Time) KG BB: (100/70)|(70/55) Option 1 RMU: Jumping RMU/BMU Option 2 RMU: Strict Pull-UpRead more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 3 ROUNDS :30 Tuck Hold 20 Jumping Jacks 10 Up-Downs 5 Empty BB Z-Press Into… 3 ROUNDS 10 Alt Elbow Punches 10 BB Strict Press 10 Tall Jumps Workout “THE 2021 EXPERIENCE” (AMRAP – Rounds and Reps) AMRAP x 20 MINUTES* 21 Box Step-Ups (24/20) 21 Push Press (115/75)|(75/55) *Every 3:00 including 3,2,1 go…perform 21 Sit-Ups (Score is Rounds + Reps) KG BB: (50/35)|(35/25) Optional Finisher Metcon (No Measure) EMOM x 10 MINUTES Min 1 – 10 DB Arnold Press (Athlete Choice) Min 2 – 20 DB Hammer Curls (No Measure)Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 2:00 Bike (Increase pace every :30) Into… 2 ROUNDS 10 Bootstrappers 10 Alt Groiners 10 Scap Push-Ups Into… 3 ROUNDS 10 Wall Ball Deadlifts 10 Wall Ball Front Squats 10 Wall Ball Strict Press Into… 2:00 Bike (Increase pace every :30) Workout Metcon (Time) THE COUNTDOWN! 15-14-13-12-11-10-9-8-7-6-5-4-3-2-1 Calorie Cardio – Bike/Ski/Row Push Ups Russian KB Swing V Ups Cool Down Warm-up (No Measure) COOL DOWN FOR RECOVERY 2:00 Walk & Shake Legs 2:00 EZ Bike 2:00 Foam Roll (No Measure)Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) ON 8:00 RUNNING CLOCK… 2x50m Shuttle Run 30 Jumping Air Squats 2x50m Shuttle Run 30 Glute Bridge-Ups 2x50m Shuttle Run 5 DBL DB DL 50 Single or Double Unders 2x50m Shuttle Run 5 DBL DB DL 10 DBL DB Swing 50 Single or Double Unders -2:00 Rest / Transition- GOAT WORK! 5:00 to determine what aspect of gymnastic pushing you’d like to work on (plank, push-up, dip, handstand, etc). EMOM x 10 MINUTES MIN 1 – :40 EZ Run, Bike or Row (Increasing effort slowly each round) MIN 2 – :40 Goat Work for Gymnastic Push Workout Metcon (Time) WORKOUT FOR TIME 400m Run Immediately Into… 5 ROUNDS 15 DB Hang Power Clean (50/35)|(35/20) 50 Double Unders Immediately Into… 800m Run (Score is Time) KG DB: (22.5/15)|(15/9)Read more