BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 3 ROUNDS (6 MINUTE CAP) :30 Bike 10 Alt. Step-Ups → Box Jumps → Box Jump Overs* 10 DB/Plate Forward Raises 10 DB/Plate Lateral Raises 10 Up-Downs *Change movement each round Strength Metcon (Weight) 3 SETS FOR QUALITY* 20 Alt. DB Bicep Curls 15 DBL DB Bent Over Row 10 DB Sit-Up -Rest As Needed b/t Sets- *Athlete choice on weight. Light weight throughout. (Score is Weight) Workout Metcon (AMRAP – Reps) EVERY 1:30 x 8 SETS 12/10 Cal Bike* + Max Up-Down Box Jump Overs (24/20) * if no bike, :45 run or cardio (Score is Reps)Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) ON A 5:00 RUNNING CLOCK… 100m Jog 30 Jumping Jacks 30 Mountain Climbers 30 Butt Kickers 30 High Knees 30 Shoulder Taps Skill Metcon (No Measure) 3 SETS ON A 10:00 CLOCK… 5/5 DB Windmill (Moderate-Heavy) 1:00 L-Sit* -Rest as Needed b/t Sets- *For the L-Sit, accumulate as much time in the position during the 1:00. (No Measure) Workout Metcon (Time) EVERY 3:00 x 10 SETS 200m Run 20 dbl DB Ground to Overhead 20 Sit-Ups (Score is Slowest Time) Optional Finisher Metcon (No Measure) 3-4 SETS FOR QUALITY 20 Russian Twists with 1 DB 10 Slow V Ups -Rest as Needed b/t Sets- (No Measure)Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 1:00 Single Unders Into… EMOM x 6 MINUTES MIN 1 – 20 Shoulder Taps + Plank Hold MIN 2 – 10 DBL DB Deadlifts + Front Rack Hold Into… 1:00 Double Under Practice* *Options: Tall Jump Singles, Penguin Taps, Single Arm rotations. Strength Shoulder Press (10-8-6-4-2) STRICT PRESS 10-8-6-4-2 Unbroken – Build in weight (Score is Weight) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 12 MINUTES 5 DB Hang Power Cleans (50/35)|(35/20) 10 DB Push Press 40 Double Unders (Score is Rounds + Reps)Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 3 ROUNDS 10 Alt. Groiners 10 Alt. Samson Lunges 5 Push-Up to Pike Into … 3 ROUNDS 5 Double Push Up Burpees 1:00 CARDIO Strength Metcon (Weight) 12:00 EMOM Odd: 5 bench press increasing weight Even: 10 Ys, 10 Ts, 10 arrows with light plates or DBs Workout Metcon (Time) 4 SETS* 35/25 Cal Bike or Rower 12 Burpees -Rest 3:00 b/t Sets- *3:00 Cap Each Set (Score is Slowest Time)Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) EMOM x 4 MINUTES MIN 1 – :45 Deadbugs MIN 2 – :45 Inch Worms + Push-Up Into … EMOM x 4 MINUTES MIN 1 – :45 Scap Pull-Ups MIN 2 – :45 Hollow Body Hold Extended Warm-up Metcon (Weight) EMOM x 10 MINUTES MIN 1 – 5-7 Hollow Body Strict Pull-Ups MIN 2 – 5 TNG Power Snatches* *Start moderate, build to moderate-heavy. All sets unbroken. (Score is Weight) Workout Metcon (Time) FOR TIME 21-15-9 Power Snatch (95/65)|(65/45) Pull-Ups (Score is Time) Cool Down Warm-up (No Measure) FOR RECOVERY 800m Jog (No Measure)Read more