BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 400m Run 3 Rds: 5 walk out push ups 10 press ups 15 Jump Squats :30 Hollow rock hold Metcon (No Measure) EMOM x 30 MINUTES MIN 1 – :50 Max Cal Bike or Run MIN 2 – :50 Max Hand Release Push-Ups MIN 3 – :50 Max Alt. DB Snatch (50/35) MIN 4 – :25 DB Strict Press L / :25 DB Strict Press R MIN 5 – Walking Rest (No Measure) Finisher Metcon (No Measure) 5 Sets 10 Slow Hollow Rock 10 V Ups -:30 rest- (No Measure)Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) TABATA (:20 ON/ :10 OFF) MOVT 1 – Air Squat MOVT 2 – Up-Down Into… 2 SETS 10 Alternating Groiners (with a reach to the sky) :20 DB Front Rack Hold 10 Push-Ups to Down Dog (active press back & :01 hold) *From here, move into a simple Squat prep session followed by your teaching… Workout Metcon (Time) FOR TIME 100 DB Front Squats (50/35)|(35/20) *Every minute including at 0:00, perform 5 Burpees (Score is Time) Finisher Metcon (No Measure) 4 SETS FOR QUALITY 8/8 Single DB Around the Worlds 10 Slow Alt. Side Lunges 12 Slow Single DB Curls (No Measure)Read more

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