BLK LBL Fitness Club – Virtual CrossFit Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 8 PVC Pass Throughs w/ Lunge 8 PVC Overhead Squats 8 PVC Back Squat Jumps 4/4 PVC Around the Worlds Extended Warm-up Metcon (No Measure) EMOM x 10 MINUTES Min 1 – 5 Hang High Pulls + 5 Hang Muscle Snatch + 5 Behind the Neck Push Jerks (45/35) Min 2 – :40 Run, Bike, Row or Ski (No Measure) Workout Metcon (Weight) FOR WEIGHT 12-10-8-6 Hang Power Snatch* *Each set must be completed unbroken. Use the same weight each set. Rest as needed b/t sets. (Score is Weight) Finisher Metcon (No Measure) 5 SETS FOR QUALITY 20 Banded Face Pulls 5/5 Plate Around the World (No Measure)Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 3-4 ROUNDS (8:00 MINUTE CAP) 200m Run 10 Bootstrappers 10/10 Single Leg DB Deadlifts Workout Metcon (Time) 2 Rounds for time: 20 DB Deadlifts (AHAP) 800m Row or 4:00 Cardio 20 Burpees 10 Deadlifts 400m Run 10 Burpees -Rest 2:00- (Score is Time)Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 3:00 Row (1:00 EZ, 1:00 Mod, 1:00 Hard) Into… AMRAP x 7 MINUTES 20 Deadbugs 8/8 Single Arm DB Strict Press 8/8 Single Arm DB Sumo Deadlift 8 Inch Worms + Push-Up Workout Metcon (AMRAP – Reps) 3 SETS FOR MAX REPS 1:00 – Up Down Devil’s Press (35/20)|(20/15) 1:00 – V-Ups or Tuck-Ups 1:00 – DB Renegade Row 1:00 – Run (:25 out) -Rest 1:00 b/t Sets- (Score is Reps) Finisher Metcon (No Measure) EMOM x 8 MINUTES Min 1 – 8 Seated DB Arnold Press Min 2 – Max Diamond Push-Ups (1111) (No Measure)Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) AMRAP x 3 MINUTES 10 Alt. Groiners 10 Bootstrappers 10 Cossack Squats 5 Inch Worms Into… AMRAP x 5 MINUTES 10 Empty BB or PVC Cossack Squats 10 Kang Squats 10 Push-Up to Pike Strength Metcon (No Measure) 12:00 EMOM Min 1: 10 Slow Bicep Curls Min 2: 8-10 burpees Min 3: 10 Hand Release Push ups Workout Metcon (Time) EVERY 4:00 x 5 SETS 15 Hang Power Cleans (115/75 or DBs 12 Front Squats 9 Strict Handstand Push-Ups or Strict Press (Score is Slowest Time)Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 1 ROUND 25’ High Knees 25’ Butt Kickers 25’ Karaokes 25’ Toe Walk 25’ Heel Walk 25’ Leg Swings 25’ Bear Crawl Into… 10 Box Step Ups 5 Push-Up to Pike 10 Up-Downs 8 Box Jumps 4 Inchworms 8 Burpees Workout Metcon (Time) 7 ROUNDS FOR TIME 200m Run 12 Burpee Box Jump Overs (20/16) (Score is Time) Finisher Metcon (No Measure) 3 SETS ON A 12:00 CLOCK… 10 DB Front Raises 10 DB Lateral Raises 10 DB Upright Rows 20 Single DB Russian Twist -Rest as Needed b/t Sets- (No Measure)Read more