BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 3 SETS (10:00 Cap) :30 Superman Hold :30 Hollow Body Hold 5/5 Tempo SA Ring Rows (2111) 7/7 Single Leg KB RDL 9 KB Sumo Deadlifts Workout Metcon (Time) WORKOUT FOR TIME 25-20-15-10-5 Deadlifts (225/155)|(155/105) 2-4-6-8-10 Ring Muscle Ups 400m Run after each muscle up set (Score is Time) KG BB: (100/70)|(70/55) Option 1 RMU: Jumping RMU/BMU Option 2 RMU: Strict Pull-UpRead more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 3 ROUNDS :30 Tuck Hold 20 Jumping Jacks 10 Up-Downs 5 Empty BB Z-Press Into… 3 ROUNDS 10 Alt Elbow Punches 10 BB Strict Press 10 Tall Jumps Workout “THE 2021 EXPERIENCE” (AMRAP – Rounds and Reps) AMRAP x 20 MINUTES* 21 Box Step-Ups (24/20) 21 Push Press (115/75)|(75/55) *Every 3:00 including 3,2,1 go…perform 21 Sit-Ups (Score is Rounds + Reps) KG BB: (50/35)|(35/25) Optional Finisher Metcon (No Measure) EMOM x 10 MINUTES Min 1 – 10 DB Arnold Press (Athlete Choice) Min 2 – 20 DB Hammer Curls (No Measure)Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 2:00 Bike (Increase pace every :30) Into… 2 ROUNDS 10 Bootstrappers 10 Alt Groiners 10 Scap Push-Ups Into… 3 ROUNDS 10 Wall Ball Deadlifts 10 Wall Ball Front Squats 10 Wall Ball Strict Press Into… 2:00 Bike (Increase pace every :30) Workout Metcon (Time) THE COUNTDOWN! 15-14-13-12-11-10-9-8-7-6-5-4-3-2-1 Calorie Cardio – Bike/Ski/Row Push Ups Russian KB Swing V Ups Cool Down Warm-up (No Measure) COOL DOWN FOR RECOVERY 2:00 Walk & Shake Legs 2:00 EZ Bike 2:00 Foam Roll (No Measure)Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) ON 8:00 RUNNING CLOCK… 2x50m Shuttle Run 30 Jumping Air Squats 2x50m Shuttle Run 30 Glute Bridge-Ups 2x50m Shuttle Run 5 DBL DB DL 50 Single or Double Unders 2x50m Shuttle Run 5 DBL DB DL 10 DBL DB Swing 50 Single or Double Unders -2:00 Rest / Transition- GOAT WORK! 5:00 to determine what aspect of gymnastic pushing you’d like to work on (plank, push-up, dip, handstand, etc). EMOM x 10 MINUTES MIN 1 – :40 EZ Run, Bike or Row (Increasing effort slowly each round) MIN 2 – :40 Goat Work for Gymnastic Push Workout Metcon (Time) WORKOUT FOR TIME 400m Run Immediately Into… 5 ROUNDS 15 DB Hang Power Clean (50/35)|(35/20) 50 Double Unders Immediately Into… 800m Run (Score is Time) KG DB: (22.5/15)|(15/9)Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 2:00 Row Into… 3 ROUNDS 5/5 SA Ring Row 10 PVC Pass Through 10 PVC OHS *Have barbells ready for the teaching. Strength Metcon (Weight) ON A 15:00 RUNNING CLOCK… Build to a Mod-Heavy Complex of: 1 Squat Snatch + 1 Hang Squat Snatch + 2 Overhead Squat (Score is Weight) Workout Metcon (3 Rounds for reps) 3 SETS ON A 5:00 RUNNING CLOCK… 400m Run 10 Squat Snatches (155/105)|(115/75) Max Strict Pull Ups in Time Remaining… -Rest 2:00 b/t Sets- (Score is Reps) KG BB: (70/55)|(50/35)Read more