BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 2 ROUNDS 10 Alt Groiners 10 Bootstrappers 10 Lunge + Torso Twist Into… 2 ROUNDS 10 Up-Downs 10 DBL DB Deadlift 10 DBL DB Swings Workout Metcon (No Measure) AMRAP x 9 MINUTES 10 Bent Over Rows 5 Devil’s Press (50/35)|(35/20) 20 Alt. Jumping Lunges -Rest 2:00 b/t Efforts- EMOM x 9 MINUTES MIN 1 – 10 Slow Push UPs Min 2 – :50 Max Reps of 1 Burpee + 1 DBL DB Snatch* Min 3 – :50 DB Mixed OH Reverse Lunges** *Perform Burpee w/o the DB then Perform the DB Snatch **Hold One DB OH and Other in Front Rack. Perform 5 Lunges w/ L Overhead the 5 Lunges w/ R Overhead -Rest 2:00 b/t Efforts- FOR TIME 1 Mile Run (No Measure)Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 2 ROUNDS :15 Butt Kickers In Place :15 High Knees :15 Lateral Hops :15 Jumping Jacks Into… 3 ROUNDS 10 KB Deadlifts 10 KB High Pulls 5/5 KB Snatches Workout Metcon (Time) 5 ROUNDS FOR TIME 25 Russian KB Swings (70/53)|(53/35) 200m Run -12:00 Hard Cap- (Score is Time) Finisher Metcon (No Measure) 2 rds: 1:00 Flutter Kicks with KB Held over Head :30 Bicycles 1:00 Plank HoldRead more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 3 ROUNDS (7:00 MINUTE CAP) 5/5 Moose Antlers 5/5 Single Leg Lunge 5/5 Elbow Punches 8 Shoulder Press 8 Front Squat 8 Kip Swings Workout Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-upsIf no barbell or Pull Up bar 21-15-9 DB Thrusters 25/20 DB Bicep Curls *200m Sprint Btw rounds Strength Thruster (5×3) 5×3 Thruster* *Use the Same Moderate-Heavy Load Across *If no Barbell: 5 Sets 5 DB Thrusters 10 Russian Twists with 1 DB :30 Superman hold Perform Post-WorkoutRead more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 3:00 Progressive Pacing on the Bike or run… 1:00 EZ Pace 1:00 Moderate Pace :30 Moderate-High Pace :30 Hard Pace Into… 2-3 ROUNDS 4 Big Arm Circles Back 4 Big Arm Circles Forward 8 Alt. Samson Stretch 10 Alt. Side Lunges (keep hips low) 12 Perfect Hollow Rocks Workout Metcon (No Measure) 6 SETS ON A 4:00 RUNNING CLOCK… 25/20 Cal Bike or 400m Run 15 Up Downs Max Plank Any Variety in Remaining Time Until 4:00 -Rest 1:00 Between Sets- (No Measure) Finisher Metcon (No Measure) ON A 5:00 RUNNING CLOCK… Max Glute Bridge* *20 Quad Heel Taps Every Time You Break (No Measure)Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 3 ROUNDS 10 Scap Push Ups 8/8 DB Swings 6 DB Front Squats 6 DB Push Press Skill Metcon (No Measure) 4 SETS ON A 12:00 RUNNING CLOCK 8 Alt V UPs with :01 Pause at Top 15/15 Seated SL Lift over upright DB (No Measure) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 15 MINUTES 10 Alt. DB Hang Split Snatch (50/35)|(35/20)* 15 Knees to Elbow or V Ups 20 Wall Balls or DB Thrusters *Arms alternate each rep, athlete can choose which leg to split. (Score is Rounds + Reps)Read more