BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 6:00 AMRAP (easy pace) 10 Cal Bike 10 Empty Barbell RDL 10 Scapula Push-ups 10 Box Step-ups Immediately into 5:00-10:00 of warming up the deadlift to workout weight. McGhee (AMRAP – Rounds and Reps) 30-Minute AMRAP of: 5 Deadlifts, 275# 13 Push-ups 9 Box Jumps, 24″In honor of Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 in central Iraq.To learn more about McGhee click here** Wear Vest 20/14 US Army Ranger, Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, GA. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach SC,...Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 400m Group Run Immediately into… 3 SETS (w/ Empty Barbell) 5 Slow Good Mornings 10 Behind the Neck Alt. Elbow Punches 5 Back Rack Squat Jumps 5 Broad Jumps (No Barbell) Workout Metcon (Time) 5 ROUNDS FOR TIME 400m Run 5 Power Clean (115/75)|(75/55) 10 Hang Power Clean (Score is Time) Partner Workout Option Metcon (Time) IN TEAMS OF 2… 3 ROUNDS FOR TIME 400m Run 20 Power Clean (115/75)|(75/55) 30 Hang Power Clean *Run is completed together. While P1 works on the barbell P2 holds the plank. Switch as needed (Score is Time) KG BB: (50/35)|(35/25)Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 2 ROUNDS 10/10 Thoracic Rotations 10 Scap Pull-Ups 10 Alt Groiners Into… AMRAP x 6 MINUTES 10 Tight Kipping Swings 10 Alt Box Step Ups (lower than workout height)* 10 Empty BB Strict Press *Switch to Box Jumps at 3:00 Skill Metcon (No Measure) EMOM x 10 MINUTES MIN 1 – Bar or Ring Muscle Up Practice MIN 2 – 3 Cycled Push Jerk (Building)* *Bar comes from the floor. Loading should stay moderate and focus on cycling reps. (No Measure) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 12 MINUTES 3 Ring or Bar Muscle Up 6 Push Jerk (155/105)|(115/75) 9 Box Jumps (30/24) (Score is Rounds + Reps) MU Option 1: Jumping Ring or Bar Muscle Up MU Option 2: 6 Ring Rows or Strict Pull-Ups KG BB: (70/55)|(50/35) Cool Down Warm-up (No Measure) FOR RECOVERY 5:00...Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 4 ROUNDS 1:00 Bike, Run, Row, Ski* 20 Alt Lunges** 10 Plank Rotations *Athlete choice. **Switch to Box Step Ups after 2 Rounds. Workout Metcon (No Measure) EMOM x 25 MINUTES* MIN 1 – :45 Max Single DB Front Rack Step-Ups (35/20)|(20/15)/(24/20) MIN 2 – :45 Max Strict Box or Ring Dips MIN 3 – :45 Plank Hold (Plate on Back Optional) MIN 4&5 – 1:45 Run, Bike, Row, or Ski *Weight Vest Optional (No Measure) KG DB: (15/9)|(9/7) Optional Finisher Metcon (AMRAP – Reps) EMOM x 8 MINUTES MIN 1 – :45 Max Cal Bike MIN 2 – :45 Hollow Hold (Score is Total Reps)Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) -GENERAL WARM-UP- AMRAP x 5 MINUTES 30 Single or Double Unders 10 Tempo Air Squats (2121) 10 Intentional PVC Passes (belly tight!) 10 Single Plate Press (:01 Pause OH) *After the general warm-up, grab an empty barbell and perform 2 very intentional sets of the OHS drill below! -QUICK OHS DRILL- 2 SETS w/ Empty Barbell… 5 Hang Muscle Snatch 5 Behind the Neck Press (Snatch Grip) :10 Active OH Hold (Pressing Up Strong!) 3 Very Intentional ¼ or ½ OHS (Press Butt and Hips Back…Squat to ¼ or ½ Depth and Stand Strong) Strength Overhead Squat (3×5) 3×5 Overhead Squat (Moderate-Heavy)* *Same weight across for all sets. (Score is Weight) Workout Metcon (Time) FOR TIME 20-16-12 Squat Snatch 95/65 Burpee Over BB 400m Run (Score is Time)Read more