BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 1:00 Single Unders Into… EMOM x 6 MINUTES MIN 1 – 20 Shoulder Taps + Plank Hold MIN 2 – 10 DBL DB Deadlifts + Front Rack Hold Into… 1:00 Double Under Practice* *Options: Tall Jump Singles, Penguin Taps, Single Arm rotations. Strength Shoulder Press (10-8-6-4-2) STRICT PRESS 10-8-6-4-2 Unbroken – Build in weight (Score is Weight) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 12 MINUTES 5 DB Hang Power Cleans (50/35)|(35/20) 10 DB Push Press 40 Double Unders (Score is Rounds + Reps)Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 3 ROUNDS 10 Alt. Groiners 10 Alt. Samson Lunges 5 Push-Up to Pike Into … 3 ROUNDS 5 Double Push Up Burpees 1:00 CARDIO Strength Metcon (Weight) 12:00 EMOM Odd: 5 bench press increasing weight Even: 10 Ys, 10 Ts, 10 arrows with light plates or DBs Workout Metcon (Time) 4 SETS* 35/25 Cal Bike or Rower 12 Burpees -Rest 3:00 b/t Sets- *3:00 Cap Each Set (Score is Slowest Time)Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) EMOM x 4 MINUTES MIN 1 – :45 Deadbugs MIN 2 – :45 Inch Worms + Push-Up Into … EMOM x 4 MINUTES MIN 1 – :45 Scap Pull-Ups MIN 2 – :45 Hollow Body Hold Extended Warm-up Metcon (Weight) EMOM x 10 MINUTES MIN 1 – 5-7 Hollow Body Strict Pull-Ups MIN 2 – 5 TNG Power Snatches* *Start moderate, build to moderate-heavy. All sets unbroken. (Score is Weight) Workout Metcon (Time) FOR TIME 21-15-9 Power Snatch (95/65)|(65/45) Pull-Ups (Score is Time) Cool Down Warm-up (No Measure) FOR RECOVERY 800m Jog (No Measure)Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 2 ROUNDS 4 Inch Worms 6 Bootstrappers 8 Groiners Into… AMRAP x 4 MINUTES 5 Med Ball Power Clean 5 Med Ball Lunges 5 Med Ball OH Press 20 Shoulder Taps Strength Every 1:30 for 12:00 5 Tempo Back Squats @3131 Workout Metcon (AMRAP – Reps) “TABATA” 8 SETS EACH (:20 on /:10 off) TABATA 1 – Max Pull Ups / Ring Rows / Bent Over Rows TABATA 2 – Max Push-Ups TABATA 3 – Max Wall Balls TABATA 4 – Max Ab Mat Sit Ups -Rest :30 b/t Each Tabata- (Score is Reps)Read more

BLK LBL Fitness Club – CrossFit® Warm-up COVID Check Point (Calories) Daily TemperaturePlease get your temperature checked by a coach, and immediately record it Warm-up (No Measure) 1 ROUND 200m Run easy 10 BW Lunges 10 BB Good Morning Into… 1 ROUND 200m Moderate run 10 BW Lunge 10 BB Deadlift Into… 1 ROUND 200m Fast Run 10 Front Rack Lunge 10 Hang Muscle Cleans Strength 10:00 EMOM Every min for 10:00 1 Deadlift + 2 Hang Power Cleans + 4 Alt Front Rack Lunges Workout Metcon (Time) 3 ROUNDS FOR TIME 1000m Row or 800m Run or 50/40 Cal Bike 10 Front Rack Lunges (115/75)|(75/55) 20 Hang Power Cleans 10 Front Rack Lunges (Score is Time)Read more