BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) EMOM 10:00 (Un-vested) A – 8/6 Cal Row/Bike/Ski B – 5 Scap Pull-Up, 5 Scap Push Up, 5 Air Squat Workout “GREN’S” (AMRAP – Rounds and Reps) AMRAP 34:00 13 Thrusters (95/65) (75/55) 23 Deadlifts (95/65) (75/55) 9 Pull-Ups 17 Push-Ups At the end of each round perform 1 Burpee for every break in that round Wear a Weight Vest (20/14 lbOn a 34-minute clock, perform as many rounds and repetitions as possible (AMRAP) of the prescribed work in the order written. To accomplish one round, athlete must complete 13 Thrusters, 23 Deadlifts, 9 Pull-Ups, and 17 Push-Ups. Then, for each break in that round, perform 1 Burpee as a penalty. If the athlete takes three breaks during the round, 3 Burpees must be performed at the end of that round, before starting the next round. Wear a Weight Vest...Read more

BLK LBL Fitness Club – Virtual CrossFit Warm-up Warm-up (No Measure) 3:00 Row/Ski/Bike (Increasing Effort top of each minute) Into… AMRAP x 5 MINUTES 10 Air Squats 5 Tuck Jumps 10 Empty Barbell Strict Press 5 Burpee Broad Jumps Workout Metcon (Time) FOR TIME 400m Run 30 Box Jumps (24/20) 40 Thrusters (75/55)|(65/45) 30 Box Jumps 400m Run 50 Lateral Burpee Over Bar 400m Run 30 Box Jumps 40 Thrusters 30 Box Jumps 400m Run (Score is Time) Optional Finisher Metcon (No Measure) 3 SETS 20 Tuck-Ups :45 Max Plate Russian Twists (35/25) -Rest At Least 1:00 b/t Sets- (No Measure)Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) AMRAP x 7 MINUTES :30 Bike or Row or Jog 8 Scap Pull-Ups 10 Tight Kipping Swings 12 Empty BB RDL *Increase pace each round Skill Metcon (No Measure) EMOM x 15 MINUTES MIn 1 – :40 Bar Muscle-Up Practice MIn 2 – 5 Deadlift (Building)** Min 3 – :40 Strict T2B work or Knees to Elbows *No more than 3-5 reps of BMU **Build from Moderate to Heavier than Workout Weight. (No Measure) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 15 MINUTES 3 Muscle-Ups (Bar or Ring) 9 Deadlifts (255/165)|(165/115) 15/12 Cal Bike/Row (Score is Rounds + Reps)Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 3 ROUNDS 200m Run 10 Barbell Strict Press 10 Squat Jumps Strength Metcon (Weight) ON A 15:00 RUNNING CLOCK… Build to a Moderate-Heavy Complex of… 2 Push Jerk + 1 Split Jerk* *After every set, Complete 20 alternating V Ups (Score is Weight) Workout Metcon (Time) 5 ROUNDS FOR TIME 400m Run 12 Push Jerks (155/105)|(115/75) (Score is Time)Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 4 SETS (:20 ON / :10 OFF) MOVT 1: Jumping Jacks MOVT 2: KB Sumo Deadlift MOVT 3: Supinated Grip Bar Hang MOVT 4: Russian KBS Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 12 MINUTES 60 Double Unders 20 Russian KB Swing (70/53)|(53/35) 5 Strict Chin-Ups (Score is Rounds + Reps) Post-Workout Strength Metcon (Weight) 3 SETS FOR QUALITY 12/12 Single KB Farmer Bulgarian Split Squats (Athlete Choice)* 200m Single Arm KB Farmer Carry** *KB held on same side as “back” leg **Switch arms as needed (Score is Weight)Read more