BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 2:00 Row Into… 3 ROUNDS 5/5 SA Ring Row 10 PVC Pass Through 10 PVC OHS *Have barbells ready for the teaching. Strength Metcon (Weight) ON A 15:00 RUNNING CLOCK… Build to a Mod-Heavy Complex of: 1 Squat Snatch + 1 Hang Squat Snatch + 2 Overhead Squat (Score is Weight) Workout Metcon (3 Rounds for reps) 3 SETS ON A 5:00 RUNNING CLOCK… 400m Run 10 Squat Snatches (155/105)|(115/75) Max Strict Pull Ups in Time Remaining… -Rest 2:00 b/t Sets- (Score is Reps) KG BB: (70/55)|(50/35)Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 2:00 Bike Into… 2 ROUNDS 20 Shoulder Taps 10 Slam Ball Deadlift 10 Slam Ball OH Press Into… 2 ROUNDS :10 Ring Support Hold :10 Bottom of Ring Dip Hold 10 Slam Ball G2O Skill Metcon (No Measure) EMOM x 16 MINUTES Min 1 – :45 Ring FLR Hold or Plank Hold Min 2 – :45 Diamond Push-Ups Min 3 – :45 Hollow Rocks Min 4- Strict Pull Ups (Athlete choice # between 1-8) (No Measure) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 14 MINUTES 4-6-8-10-12…etc Strict Dips Cal Bike/Ski/Row Slam Balls (30/20)|(20/10) (Score is Rounds + Reps) KG SB: (15/10)|(10/5)Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) Warmup: 3 Rounds For Quality: 10 PVC Pipe Pass Through 10 Alt. Groiners w/Thoracic Extension 10 Up-Downs Then, 2 Rounds For Quality: 10 Elbow Pumps 5 Empty Barbell Strict Press 5 Empty Barbell Push Jerk 5 Empty Barbell Front Squat 5 Empty Barbell Power Snatch Workout Metcon (Time) 2 Rounds For Time: 12 Burpees 12 Thrusters (115/75) 12 Burpees 12 Power Snatch (115/75) 12 Burpees 12 Push Jerk (115/75) 12 Burpees 12 Hang Squat Clean (115/75) 12 Burpees 12 Overhead Squat (115/75) WEAR A VESTRead more

BLK LBL Fitness Club – Virtual CrossFit Warm-up Warm-up (No Measure) ON A 10:00 RUNNING CLOCK (w/ a light-moderate KB) 2 SETS :30 Bootstrappers :30 Groiners 2 SETS :30 Mountain Climbers :30 Push-Ups to Pike 2 SETS :30 Hollow Body :30 Air Squats 2 SETS :30 Pike Hold :30 Russian KB Swings 2 SETS :30 KB Upright Rows :30 Slow Goblet Squats Extended Warm-up Metcon (No Measure) EMOM x 12 MINUTES Min 1 – :40 HS Walk or HS Hold Play / Practice Min 2 – :40 Hollow Rock or Hollow Hang Min 3 – :40 Glue Bridge Hold (No Measure) Workout “KETTLEBELL ROCK” (Time) 4 ROUNDS FOR TIME 12 Handstand Push-Ups 18 Pull-Ups 24 KB Goblet Squats (53/35)|(35/26) (Score is Time)Read more

BLK LBL Fitness Club – Virtual CrossFit Warm-up Warm-up (No Measure) 3 ROUNDS 10 Alt Groiners 10 Bootstrappers 10 Push Ups 10 V Ups Into… ON A 7:00 CLOCK… 2:00 Run 30 Alt Reverse Lunges w/ Torso Twist* 20 Banded Monster Walks** 10 Plank Rotations Burpee remaining time *Lunge and twist towards front leg **10 steps to the Right, 10 steps to the Left Workout Metcon (No Measure) 3 SETS FOR QUALITY 400m Run 20 Back Rack Lunges or weighted lunges (95/65)|(65/45) 1:00 Wall Sit 1:00 Handstand Hold (Or wall walk hold) 1:00 Weighted Russian Twists (Athlete Choice) -Rest as needed b/t Sets- (No Measure)Read more