BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 2 Rounds 10 Alt Groiners 10 Bootstrappers Then … “Bring Sally Up”* *Play song: “Flowers” by Moby Any time the song says “Bring Sally Down,” athletes meet at the bottom of a Squat Any time the song says “Bring Sally Up,” athletes stand up Strength Back Squat (1×4 / 1×4 / 1×4+) BACK SQUAT 1×4 @ 70-75% (Moderate) of 2RM 1×4 @ 75-80% (Mod) 1×4+ @ 80-85% (Mod-Heavy)* As many reps as possible w/o failure…no more than 8-10. (Score is Weight) Workout “CALIFORNIA LOVE” (Time) FOR TIME 30 Squat Clean & Jerk* (155/105)|(115/75) *Athletes must perform 5 Burpees after every 5 reps of C&J. Workout ends with 5 Burpees after the 30th rep. Cool Down Warm-up (No Measure) FOR RECOVERY 5:00 Foam Rolling Upper Back & Shoulders (No Measure)Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 400m Run Into… KB or DB Complex Warm-up* 3 ROUNDS 4 SA KB Deadlift 4 SA KB Hang Clean 4 KB Half Kneeling Press 4 SA KB OH Lunge *Perform the whole complex on one arm, then repeat on the other side. Workout Metcon (Time) FOR TIME 800m Run Immediately into… 4 ROUNDS 15 KB Swings (70/53)|(53/35) 50 Double Unders Immediately into… 800m Run (Score is Time) Optional Finisher Metcon (No Measure) 3 SETS 1:00 Plank Hold MAX Push-Ups -Rest as Needed b/t Sets- (No Measure)Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 2-3 ROUNDS 1:00 Row or Run 10 BB Good Morning 20 Shoulder Taps 5 Push-Up to Pike Workout Metcon (Time) 4 ROUNDS FOR TIME 30/20 Cal Row or 400m Run 15 DB Deadlifts 50/35 12 DB Push-Ups (Score is Time) Finisher Metcon (No Measure) 2 Rds: :30 Hollow Rock Hold :30 Flutter Kicks :30 Right Plank :30 Left Plank :30 regular PlankRead more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) FOR QUALITY (10:00 MINUTE CAP) 12/10 Cal Row (EZ effort) or 200m run 10 Narrow Stance Squats 10 Sumo Squats 12/10 Cal Row (EZ-Mod effort) or 200m run 10 Wall Ball or DB Front Squats 10 Wall Ball or DB Push Press 12/10 Cal Row (Mod effort) or 200m run 10 Wall Ball or DB Thrusters Workout Metcon (Time) FOR TIME* 150 Wall Balls (20/14) or DB Thrusters *Every 2:00 including at 3,2,1 go…complete 16/14 Cal Row or 200m Run (Score is Time)Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) ON A 10:00 RUNNING CLOCK… 400m Jog AMRAP In Time Remaining… 10 Shoulder Taps 5 Up-Downs 20 Jumping Jacks 5 Burpees Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 20 MINUTES 15 Hand Release Push-Ups 30 Butterfly Sit-Ups 60 Double Unders 200m Run (Score is Rounds + Reps)Read more