BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) Warmup: 8:00 AMRAP 10/8 Cal Row 10 Front Squat (build each round towards goal weight for workout) 10 Elbow Punch 10 Up-Down Workout “Menard” (Time) Hero Wod “Menard” 5 Rounds (Ladder 5) 11 Power Cleans (155/105) 13 Burpee Over Bar 19 Calorie Row (Date of Last Call) Wear a weight vest (20/14)Background: WORCESTER (CBS) – One year later, the grieving family of a fallen Worcester firefighter still mourns his loss. The pain is also shared by the entire community, which came together to remember Fire Lt. Jason Menard. A 39-year-old husband and father of three, Lt. Menard died heroically in a terrible house fire on Stockholm Street, saving the lives of fellow firefighters pushing one of them out a window to safety. The date of Lt. Jason Menard’s Last Call was 11/13/19, which is reflected in the rep scheme of...Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) AMRAP x 10 MINUTES* 400m Run 10 Inchworms w/ Push-Up 10 Alt. V-Ups 10 Up-Downs 10 Scap Pull-Ups Easy, For Quality Pace! Workout Metcon (Time) FOR TIME* 10 Jerks (155/105)|(115/75) 30 Burpees 20 Jerks 40 Toes to Bar 30 Jerks 50 Up-Down Over Bar *Option for Push or Split Jerk. (Score is Time) Partner Workout Option Metcon (Time) IN TEAMS OF 2… FOR TIME* 20 Jerks (155/105)|(115/75) 60 Burpees 40 Jerks 80 Toes to Bar 60 Jerks 100 Up-Down Over Bar *P1 works while P2 rests, split up the reps as needed. Option for Push or Split Jerk. (Score is Time)Read more

BLK LBL Fitness Club – Virtual CrossFit Warm-up Warm-up (No Measure) AMRAP x 8 MINUTES 100m Run 20 Single Unders* 5 Clean Grip Deadlifts 5 Hang High-Pulls 5 Hang Power Cleans 10 Elbow Punches Workout “BOGO” (AMRAP – Rounds and Reps) AMRAP x 20 MINUTES 400m Run 10 Hang Power Cleans (135/95)|(95/65) 50 Double Unders 200m Run 5 Hang Power Cleans 25 Double Unders (Score is Rounds + Reps) Optional Finisher Metcon (Time) FOR TIME 21-15-9-15-21 Barbell Curls (45/35) Barbell Wide-Grip Bent Over Row (Score is Time)Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 400m Run Into… 2 SETS 10 Push-Ups 10 Kip Swings 10 Single DB Front Squats 10 Single DB Ground to Overhead Workout “Thanksgiving Meal Time” (2 Rounds for reps) Thanksgiving Meal Time 1st Serving –> 20:00 to Complete** 200m Run 4 Devils Presses 50/35 6 Pull Ups 8 DB Squat Clean 50/35 10 HSPU or Hand Release Push Ups 12 Cal Cardio 14 V-Ups @ 20:00 Mark 2nd Serving –> 20:00 to Complete** 14 V-Ups 12 Cal Cardio 10 HSPU or Hand Release Push Ups 8 DB Squat Clean 50/35 6 Pull Ups 4 Devils Presses 50/35 1st Serving –> 20:00 to Complete** 200m Run ** Performed like 12 days of Christmas workout Example: 200m Run 4 Devils Press 200m Run 6 Pull UPs 4 Devils Press 200m Run 8 DB squat Cleans 6 Pull Ups 4 Devils Press 200m...Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 2 SETS :30 Bootstrappers :30 BW Good Mornings :30 Scap Push-Ups :30 Row Into… EMOM x 6 MINUTES MIN 1 – :25 Single Leg Romaniant Deadlift (R) / :25 Single Leg Romanian Deadlift (L) MIN 2 – :50 Row (EZ → Mod → Hard) Strength Deadlift (1×4 / 1×4 / 1×4+) DEADLIFT 1×4 @ 70-75% (Moderate) of 2RM 1×4 @ 75-80% (Mod) 1×4+ @ 80-85% (Mod-Heavy)* *As many reps as possible w/o failure…no more than 8-10. (Score is Weight) Workout Metcon (AMRAP – Reps) 15:00 AMRAP 20 Deadlifts 135/95* 30 V Ups 400m Run *add 20/10 each round (Score is Reps)Read more