BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 1:00 Plank Hold Into… AMRAP x 6 MINUTES 20 Single or Double Unders 10 Slam Ball Deadlifts 5 Push Ups + Shoulder Taps* Into… 1:00 Plank Hold *Athlete will perform 1 Push-Up + 2 Shoulder Taps = 1 Rep Extended Warm-up Metcon (No Measure) EMOM x 10 MINUTES Min 1 – :30 FLR Hold or plank hold Min 2 – :40 Double or Triple Under Practice (No Measure) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 20 MINUTES* 12 Ring Dips or Box Dips 24 Plate ground to overhead 48 Double Unders *At 3,2,1 go…complete 400m Run. Then at the 10:00 mark, complete 800m Run. (Score is Rounds + Reps)Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) EMOM x 8 MINUTES Min 1 – :45 Run Min 2 – 10-15 Air Squats + 10-15 V-Ups Workout Metcon (Time) 2 SETS FOR TIME 800 m Run 50 Single DB Thruster (50/35)|(35/25) 30 V Ups -Rest 3:00 b/t Sets- (Score is Time) Finisher Metcon (No Measure) 3 SETS 10 DB Pull-Overs 10 Single DB Skull Crushers (No Measure)Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) AMRAP x 6 MINUTES 10 Deadlifts 5 Good Mornings with 1 DB behind neck 5 Slow RDLs 5 Upright Rows 5 Shoulder Press Into… EMOM x 4 MINUTES Min 1 – 5 Inchworms w/ Push-Up + Max Bootstrappers Min 2 – 10 Alt. Groiners + Max Squat Jumps Hero Workout DT (Time) 5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power Cleans, 155# / 105# 6 Push Jerks, 155# / 105#In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009To learn more about DT click hereUse DBs! Have some fun!Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 2:00 Run Into… EMOM x 8 MINUTES MIN 1 – :25 Lunges / :25 Step-Ups MIN 2 – :25 KB Deadlift / :25 KB Swings Workout Metcon (No Measure) EVERY 4:00 x 5 SETS 30 KB Swings (53/35)|(35/26) 10/10 SA Front Rack Step-Ups (24/20)* 10 Box Jump Over *10 reps on right arm / 10 reps on left arm, legs alternate every rep (No Measure) Finisher Metcon (No Measure) 8 SETS TABATA (:20 on/:10 off) MOVT 1 – V Ups MOVT 2 – Plank (No Measure)Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 2:00 Row* *Increase pace every :30 Into… AMRAP x 6 MINUTES 10 Alt Groiners 10 Alt Lunges w/ Torso Twist 10 Tempo Air Squats (3221) 10 Empty Barbell Kang Squats Workout Metcon (AMRAP – Reps) 2 Rounds ON A 12:00 RUNNING CLOCK… 800m Run or 4:00 of movement 60 Sit-Ups 30 DB Front Squats Max Burpees In Time Remaining… -Rest 2:00_ (Score is Meters)Read more