BLK LBL Fitness Club – CrossFit® Workout Metcon (No Measure) Each station will be 10:00 with a transition period of 5:00 between each segment. 5 stations total (70:00 total time + warmup) +++ STATION 1 (Sleds | Backyard) With a partner for distance: 12-19-20 Calorie Row (per person)* *While the partner is doing their calories, the other partner pushes the sled (1X45/2X45) down and back as many times as possible. Stop whenever calories are completed and switch. Repeat until both partners get 12-19-20 calories. +++ STATION 2 (Backyard) For Time: 12-19-20 Clean & Jerks 135/95 Box Step Ups (each leg) holding plate 35/25 +++ STATION 3 (HSPU Wall) For Time: 12-19-20 KB Deadlifts 72/53 HSPU ** 3 Muscle Ups/ 10 Toes through Rings after each full set +++ STATION 4 (Rig) 10:00 AMRAP 12 Chest to Bar Pull-Ups 19 Burpees to a 6″ target 20 Bench/Ring Dips +++ STATION 5...Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 3 SETS 10 Alt. Groiners 10 Bootstrappers 10 Alt. Cossack Squats Into… 3 SETS 10 Scap Pull-Ups 12 Empty Barbell (or PVC) Kang Squats 14 Tuck-Ups Strength Back Squat (2RM) EVERY 1:30 X 10 Sets Build to 2RM Back Squat (Score is Weight) Workout Metcon (AMRAP – Rounds and Reps) 15 MINUTE AMRAP 5 Back Squat 135/95 | (95/65) 10 Toes to Bar 15 Push Ups (Score is Rounds and Reps)Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 2 SETS 25ft Toe Walks 25ft Heel Grabs 25ft High Knees 25ft Butt Kickers 25ft High Skips 25ft Broad Jumps Into… 2 SETS 10 Slam Ball Alt. Reverse Lunges 10 Wall Balls 10 Up-Downs Into… 400m Group Run Workout Metcon (Time) FOR TIME* 40 Wall Balls (30/20)|(20/10) 30 Burpees 20 Box Step-Up (30/24)|(24/20) 5 Wall Walks 1 Mile Run 5 Wall Walks 20 Box Step-Up 30 Burpees 40 Wall Balls *Weight vest optional (Score is Time) Cool Down Warm-up (No Measure) FOR RECOVERY 5:00 Calf and Plantar Smash (No Measure)Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 3 SETS 1:00 Single or Double Unders 10 Plank to Pike w/ :01 Hold in Pike 10 Hollow Rocks :30 Front Rack Alt. Elbow Punches 5 Strict Press w/ :03 OH Hold Into… Shoulder & Trap Smash w/ Empty Barbell… 2-3 SETS x 10 Passes / Each Arm Strength Shoulder Press (2RM) EVERY 1:30 X 10 Sets Build to 2RM Strict Press (Score is Weight) Workout Metcon (5 Rounds for reps) 5 SETS ON A 2:30 RUNNING CLOCK… 8 Strict Press (95/65)|(65/45) 10 Hang Clean and Jerks Max Double Unders in Remaining Time… -Rest :30 b/t Sets- (Score is DU in each round)Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 3:00 Bike 2 ROUNDS 15 Jumping Jacks 12 Lunges 6/6 SA Bent Over Row Into… 2 ROUNDS 12 Hollow Rocks 10 Goblet Lunges 6 Ring Rows Skill Metcon (No Measure) 10:00 EMOM Min 1: 4-8 Pull Ups or Pull Up Progressions Min 2: CHOICE SKILL* *Suggestions: HSPU Muscle Ups Pistols T2B Toes through Rings Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 18 MINUTES 20/15 Cal Bike 10 Chest to Bar Pull-Ups 20 DBL DB Suitcase Lunge (50/35)|(35/20) 10 Chest to Bar Pull-Ups (Score is Rounds + Reps)Read more