BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 4 ROUNDS :15 Jumping Jacks :15 Bootstrappers :15 Groiners :15 Air Squats Into… 2-3 ROUNDS 100m Run 5 DB Deadlift 5 DB Muscle Clean 5 DB Front Squats Strength Front Squat (5-5-5-5-5-5-5) 7 Sets of 5 Reps DB Front Squat *:30 Plank Hold on DBs (Score is Weight) Workout Metcon (AMRAP – Reps) E2MOM x 12 MINUTES 200m Run Max DB Squat Cleans (Score is Reps)Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 3 ROUNDS 1:00 Jog 10 DB Deadlift 5 Push-Up to Pike 10 DB Strict Press Skill Metcon (No Measure) EMOM x 10 MINUTES MIN 1 – 50 Jump Ropes (double or single unders) MIN 2 – 5 Walk out + 2 Push Ups (No Measure) Workout Metcon (Time) 3 ROUNDS FOR TIME 30 DB Power Cleans 10 DB Push Press 200m Run 15 Push-Ups (Score is Time)Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) GENERAL WARM-UP 200m Run (100m EZ into 100m Tough Job) into… 2 SETS 10 Kang Squats 10 Up-Down + Broad Jump 10 PVC Pass Throughs then… 2 sets 10/10 SA DB Deadlift 10/10 SA Ground to overhead 10/10 OH Squat with single DB Workout Metcon (AMRAP – Rounds and Reps) 4 SETS AMRAP x 3 MINUTES 3 Right Arm DB Power Snatch 3 Right Arm Overhead Squats 3 Left Arm DB Power Snatch 3 Left Arm Overhead Squats 3 Lateral Burpees Over Bar -Rest 1:00 b/t Sets- (Score is Rounds + Reps) Finisher Core Finisher (No Measure) 3 Rds on 3:00: 10 V Ups :30 Hollow Rock Hold 10 Supermans :30 Push Up Plank HoldRead more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) FOR QUALITY (but quickly! 8:00 CAP) 25/20 Cal Row/bike or 400m Run 8 Burpees 20/17 Cal Row/bike or 300m Run 10 DB Deadlifts 15/12 Cal Row/bike or 200m Run 10 DB Power Cleans 10/8 Cal Row/bike or 100m Run 10 DB Front Squats 5 Cal Row/bike or 50m Run 10 DB Thrusters Workout Metcon (Time) FOR TIME 3 ROUNDS 400m Run 10 “No Row” DB Manmakers (50/35)|(35/25)* -Rest 1:00- 400m Single DB Run** -Rest 1:00- 3 ROUNDS 400m Run 10 “No Row” DB Manmakers *1 Rep = DB Push-Up + Squat Clean + Overhead **Hold DB any way during run (Score is Time)Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) AMRAP x 10 MINUTES 5 Strict DB Burpees 8 DB Front Rack Lunge (R) 5 DB Filly Press (R) 8 DB Front Rack Lunge (L) 5 DB Filly Press (L) 8 Alt. Sit Thrus Workout Metcon (Time) FOR TIME 50 Double Unders 50 Sit-Ups 50 Up-Downs 50 DB Thrusters 50 Box Step-Ups (24/20) 50 Kettlebell Swings or DB Swings 50 Box Step-Ups 50 Thrusters 50 Up-Downs 50 Sit-Ups 50 Double Unders -20:00 Hard Cap- (Score is Time)Read more