BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) EVERY 3:00 FOR 3 SETS 200m Run 10 Up-Down 10 V Ups 10 Jumping Air Squats Strength Metcon (Weight) EVERY 1:30 x 10 SETS 5 “silent” Tempo Deadlifts @3030 * *Done so slowly and controlled that one cannot hear bar touch ground (No Measure) Workout Metcon (Time) FOR TIME 1600m Run 63 Deadlifts 155/105 36 Toes to Bar 800m Run 42 Deadlifts 24 Toes to Bar 400m Run 21 Deadlifts 12 Toes to Bar 200m Run (Score is Time)Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 2:00 Bike Into… 2 ROUNDS 10 PVC Pass Through 8 Jumping Squats 6 Up-Downs Into… 1 ROUND* 5 Snatch Deadlift 5 Snatch Grip Press 5 Burpees *This round will be performed with the empty BB Strength Hang Power Snatch (4×3) ON A 15:00 RUNNING CLOCK… 4×3 Hang Power Snatch* *Moderate-Heavy for all Sets ** FORM IS FOCUS (Score is Weight) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 15 MINUTES 12/10 Cal Bike 9 Burpees Over the Bar 3 Hang Power Snatch (135/95)|(95/65)* *Power Snatch reps increase by 3 every round. 3, 6, 9, etc… (Score is Rounds + Reps)Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 2:00 Row* Into… 2 ROUNDS 10 Groiners 5/5 Wall Ball Around the Worlds** 10 Wall Ball Push Press Into… 2 ROUNDS 10 Cossack Squats 10 Med Ball G2O 10 Wall Ball Front Squats *Start 1:00 EZ, :30 Moderate, :30 Hard **Ball Starts at chin and with the arms rotate the ball around the head clockwise for 5 reps, then counter clockwise for 5 reps Strength Metcon (Weight) 10:00 EMOM BRO SESH! Min 1: 5 Bench Press -Build- Min 2: 3-7 Strict Pull Ups Workout Metcon (AMRAP – Reps) 5 SETS FOR MAX REPS 1:00 – Cal Row 1:00 – DB Up-Downs (35/20)|(20/15) 1:00 – Wall Balls (20/14)|(14/10) -Rest 1:00 b/t Sets- (Score is Reps)Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) Warmup: 3 Rounds For Quality 200m Run 10 Up-Downs 10 Alt. Groiners 10 Shoulder Taps In Plank Position “Natalie Corona” (AMRAP – Rounds and Reps) Hero WOD: “Natalie Corona” AMRAP (with a Partner) in 22 minutes Partner A, perform AMRAP of: 20 Sit-Ups 20 Burpees …while Partner B performs: 400 meter Run Partners switch after each Run Wear a Weight Vest (20/14 lb) throughoutOn a 22-minute clock, Partner A completes as many reps as possible of 20 sit-ups and 20 burpees while partner B runs 400 meters. When partner B returns from the run, partners switch roles with B picking up the couplet where Partner A left off. Continue in this fashion for 22 minutes, alternating who is running and who is working on the couplet. Score is the total number of Sit-Ups and Burpees completed before the 22-minute clock...Read more

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