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

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 400m Run 2 ROUNDS 8 Cossack Squats 8 Push Ups 16 Russian Twists 2 ROUNDS 8 Wall Ball Squat Cleans 8 Alt Lunge with a twist 8 Up Down + Overhead with WB Workout Metcon (3 Rounds for reps) 10:00 AMRAP 10 Burpees over 1 DB 10 DB Front Squats 45/30 -Rest 3:00- 10:00 AMRAP 10 Alt DB Snatch 50/35 10 Wall Balls 20/14 -Rest 3:00- 10:00 AMRAP 100m Single KB Carry (Farmers or OH) 15 Toes to Bar (Score is Total Reps) Cool Down Warm-up (No Measure) 5:00 Foam Roll Quads / Stretch (No Measure)Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 3-4 SETS (8:00 CAP) 10 Alt. Samson Lunges 10 Groiner w/ thoracic rotation 10 Push-Up to Pike 10 Bootstrappers Skill Metcon (No Measure) 3 SETS FOR QUALITY 3/3 DB or KB Turkish Get-Up/Down* 20 Alt. Sit-Thrus *Full Movement is to Standing Position and Back Down (No Measure) Workout Metcon (3 Rounds for time) ON A 6:00 RUNNING CLOCK*… 40 Sit-Ups 60 Wall Balls (20/14)|(14/10) -Rest Remaining Time Until Start of Next Set- ON A 6:00 RUNNING CLOCK*… 40 Sit-Ups 40 Burpees -Rest Remaining Time Until Start of Next Set- ON A 6:00 RUNNING CLOCK*… 40 Sit-Ups 60 Wall Balls *Complete work in the Sets in any order or rep breakdown, athlete’s choice. (Score is for Time for Each Set)Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) AMRAP x 10 MINUTES 100m Jog 10 DB Arnold Press w/ Slow Descent 10 Slow DB RDLs 10 Slow Alt. Lunge to Curl Workout Metcon (Time) FOR TIME 200m Plate Run (Athlete Choice) 50 Plate Ground to Overhead 50 Plate Walking Lunges* 200m Plate Run 50 Plate Step-Ups (24/20) 50 Plate Walking Lunges 50 Plate Ground to Overhead 200m Plate Run *Hold Plate in Bear Hug for Lunges (Score is Time) Optional Finisher Metcon (Time) FOR TIME (OR NOT FOR TIME!) 5k Run to Support the Ultimate Hawaiian Trail Run (Score is Time)Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 3 ROUNDS :30 Jump Rope 10 PVC Pass Thrus 8 Empty BB Strict Press 10 Empty BB Good Mornings Workout “NCMETCON BASELINE III.I (Test)” (Weight) III.I. ON A 12:00 RUNNING CLOCK… Establish a Heavy 1-Rep Ground to Overhead* (Score is Weight) “NCMETCON BASELINE III.II (TEST)” (AMRAP – Rounds and Reps) III.II. AMRAP x 5 MINUTES 25 Double Unders 5 Ground to Overhead (135/95)|(95/65) (Score is Rounds + Reps) Metcon (AMRAP – Reps) -Rest 5:00- AMRAP x 5 MINUTES 10 Burpees 15 Wall Balls 20/14 Cool Down Warm-up (No Measure) FOR RECOVERY 1:00 Pigeon Pose (L) 2:00 Saddle Stretch (w/ Lean Back) 1:00 Pigeon Pose (R) (No Measure)Read more