BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 2:00 Bike or 400m Run Into… 2 ROUNDS 5 Clean Deadlift 10 Elbow Punches 5 OH Press 5 Lunge + Lunge + Jumping Air Squat Following the warm-up, go into your teaching of the Clean and Jerk! Strength Clean and Jerk (3RM) ON A 20:00 RUNNING CLOCK… Find 3RM Clean and Jerk * NO MORE THAN 10 sec between reps ** After every effort, perform :15 Lsit (bench or hanging) (Score is Weight) Workout Metcon (Time) FOR TIME 21-18-15 Cal Bike/Ski/Row Deadlifts (155/105)|(115/75) Hang Power Cleans (155/105)|(115/75) -Hard Cap 18:00- (Score is Time)Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 6:00 AMRAP (Easy pace) 10 Cal Row/Bike/Ski 5 Up-Downs 5 Scap Push-Ups 5 Bird Dog Workout “Zachary Tellier” (Time) For Time: 10 Burpees Then, 10 Burpees 25 Push-Ups Then, 10 Burpees 25 Push-Ups 50 Lunges Then, 10 Burpees 25 Push-Ups 50 Lunges 100 Sit-Ups Then, 10 Burpees 25 Push-Ups 50 Lunges 100 Sit-Ups 150 Air Squats Wear a Weight Vest (20/14 lb)Background: Dedicated to U.S. Sgt. Zachary D. Tellier, 31, of Charlotte, NC (USA) a combat infantryman with the 4th Squadron, 73rd Cavalry Regiment, 4th Brigade Combat Team, at Fort Bragg. He died Sept. 29, 2007, of wounds sustained while on a ground patrol in Afghanistan. The previous April, Tellier’s unit was conducting a mounted patrol when one of its vehicles drove over and detonated a bomb, which set the vehicle on fire, according to a statement from the 82nd...Read more

BLK LBL Fitness Club – Virtual CrossFit Warm-up Warm-up (No Measure) 400m Group Run Into… 3 SETS (8:00 Cap) 10 Slow Single DB Sumo RDL 8 Single DB Front Squat 6 Push-Ups 4 Burpees Workout “ELM STREET” (Time) 2 SETS FOR TIME 10 Devil’s Press (50/35)|(35/20) 400m Run 31 DB Sumo Cleans 300m Run 31 DB Floor Press 200m Run 31 DB Front Squats 100m Run 10 Devil’s Press -Rest 2:00 b/t Sets- (Score is Total Time) Cool Down Warm-up (No Measure) FOR QUALITY 400m Walk* *Nasal Breathing Only (No Measure)Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 3 ROUNDS 5 Push-Up to Pike 10 Clean Grip Deadlifts 20 Plank Shoulder Taps Skill Metcon (No Measure) 4 SETS FOR QUALITY :30 Push-Ups 10/10 Single Leg Glute Bridge-Ups* :30 Handstand Hold on Wall *Weighted Glute Bridge-Up Is Optional (No Measure) Workout Metcon (Time) 4 Rounds for Time: 12 Hang Power Clean 135/95 | 95/65 15 Handstand Push-Ups or Hand Release Push 400m Run (Score is Time)Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) AMRAP x 8 MINUTES 10 Scap Pull-Ups 10 Scap Push-Ups 10/8 Cal Row (EZ) 10 Hollow to Arch Rolls* *Start in the Hollow Body position, and roll into Superman position Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 30 MINUTES 1200/1000m Row 25 Pull-Ups 50 Box Jumps (24/20) 25 Pull-Ups (Score is Rounds + Reps)Read more