BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) AMRAP x 8 MINUTES 50 Jump Rope 12 DB Deadlifts (try using Workout weight) 10 Squat Jumps 24 Alt Reverse Lunges Weightlifting Squat Clean + Front Squat 15:00 to hit a heavy complex of: 1 Squat Clean + 3 Front Squats *Rest 2min. Between Working Sets Workout Metcon (2 Rounds for reps) Metcon (AMRAP – Rounds and Reps) 8min. AMRAP: 8 Pull-Ups 8 Alt. DB Lunges (50/35lb.) (2x DBs) 8 Box Jumps 24/20″ 8 DB Power Cleans 32 Double Unders Rest 2min. 8min. AMRAP: 8 Pull-Ups 8 DB Goblet Squats (50/35lb.) (1x DB) 8 Box Jumps 24/20″ 8 DB Hang Power Cleans 32 Double UndersRead more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 3 SETS 200m Run 8 BB sumo deadlift High pulls 8 Push Ups 8 Up-Down Over Bar Workout Metcon (2 Rounds for reps) 0:00 – 9:00: 2 Rounds: Run 400m Row 400m 9:00-18:00: 7min. AMRAP: 7 Bench Press (135/75) 7 SDHP’s (115/75) 7 American KB Swings 70/53 18:00 – 27:00: 2 Rounds: Run 400m Row 400m 27:00 – 36:00: 7min. AMRAP: 7 Bench Press (135/75) 7 SDHP’s (115/75) 7 American KB Swings 70/53Score is your reps in the 2 AMRAPSRead more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 3 ROUNDS 20 Jumping Jacks 10 Bootstrappers 5/5 Split Squat Into… 2 ROUNDS 10 Strict Press 10 Ring Rows or 5 Strict Pull Ups 10 Alt V Ups Weightlifting Push Press 4 Sets: 8 Barbell Push Press 10 Barbell Bent Over Rows (Supinated) Rest 2min. Repeat Workout Metcon (5 Rounds for reps) 5 Sets of: 2:00 AMRAP: 12/9 Cal Assault Bike Sprint 8 Alt. DB Snatches 70/50 Max Toes-To-Bar in remaining time Rest 1min** If you dont have :45 to complete T2B, scale down the reps Accessory Work Metcon (No Measure) 3-4 Sets of Max Effort Banded Pull-Aparts *Rest 90sec. Between SetsRead more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 3:00 Bike/Ski/Row/Run Into… 3 ROUNDS 10 Reverse Lunges 30 Single Unders 10 Air Squats (back squats with BB rounds 2,3) Weightlifting Back Squat (20) 20:00 to build to a heavy 20 Rep Back Squat * I suggest you build by reps of 5 and plan to hit 1-2 actual sets of 20. DO NOT build by doing all 20 reps every time. Workout Metcon (AMRAP – Rounds and Reps) 15:00 AMRAP: 30 Double Unders 15 Wall Balls 20/14 30 Double Unders 15 Pull-UpsRead more

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