BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 3 SETS (10:00 Cap) 10 Tempo Push-Ups (31X1) 10 Slow Single DB Sumo Stance Good Morning 10/10 Half Kneeling Shoulder Presses 10 Box Step Overs Post-Workout Strength Metcon (No Measure) 3 SETS FOR QUALITY 8-12 Tricep Kickbacks 8-12 Single DB Skull Crushers Max Banded Tricep Extension -Rest 1:00 b/t Sets- (No Measure) Workout Metcon (Time) FOR TIME 50 DB Push Press (35/20)|(20/15) 25 DB Renegade Rows 50 Box Jump Overs (20) 25 DB Renegade Rows 50 DB Push Press (Score is Time) Partner Workout Option Metcon (Time) IN TEAMS OF 2… FOR TIME 100 DB Push Press (35/20)|(20/15) 50 DB Renegade Rows 100 Box Jump Overs (20) 50 DB Renegade Rows 100 DB Push Press *P1 works while P2 performs a Plate Bear Hug Hold (45/35)|(35/25). For work to be complete, plate must be held by resting partner. Split up...Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) AMRAP x 8 MINUTES* 5 Inch Worms 5 Behind the Neck Snatch Grip PVC Presses 5 Back Rack PVC Jumping Squats 10 Alt. Cossack Squats (PVC Optional) 5 Muscle Snatch *Tia Clair Toomey’s Snatch Warm-Up. Barbell Optional after the first round. Skill Metcon (No Measure) 3 SETS FOR QUALITY 4 Hang Snatch High Pull + 3 Hang Muscle Snatch + 2 Overhead Squat + 1 Hang Squat Snatch *Sets 1 / 2 with empty barbell. Set 3 with light load. (No Measure) Workout Metcon (Time) 5 ROUNDS FOR TIME 500/400m Row/Ski/Bike/Run 9 Hang Squat Snatches (115/75)|(75/55) (Score is Time) Finisher Metcon (No Measure) 2-3 SETS FOR QUALITY 1:00 Side Plank (R) 1:00 Elbow Plank 1:00 Side Plank (L) -Rest 1:00 b/t Sets- (No Measure)Read more

BLK LBL Fitness Club – Virtual CrossFit Warm-up Warm-up (No Measure) 4 ROUNDS 5 Inch Worms + Push-Up 10 Scap Pull-Ups 10 Bootstrappers :15 Active Bar Hang :15 Top of Ring Dip Hold Strength Deadlift (1×2 / 1×2 / 1×2+) DEADLIFT 1×2 @ 80% (Moderate) of 2RM 1×2 @ 85-90% (Mod-Heavy) 1×2+ @ 95% (Heavy)* *As many reps as possible w/o failure…no more than 4-6. (Score is Weight) Workout Metcon (Time) 4 Rounds 10 Unbroken Deadlifts 185/135 15 Strict Ring or Box Dips 10 Toe to Bar or Knee to Chest 5 Power Cleans -Rest 1:00 between- (Score is Time) Cool Down 800m Run (Time) Max Effort 800m Run800m Walk after cool downRead more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 3 SETS 20 Jumping Jacks 100m Jog 10 Elbow Punches Into … 3 SETS 20 Single Unders 100m Run 10 Strict Press Strength Shoulder Press (1×2 / 1×2 / 1×2+) STRICT PRESS 1×2 @ 80% (Moderate) of 2RM 1×2 @ 85-90% (Mod-Heavy) 1×2+ @ 95% (Heavy)* *As many reps as possible w/o failure…no more than 4-6. (Score is Weight) Workout Metcon (AMRAP – Reps) 7 SETS ON A 2:00 RUNNING CLOCK… 200m Run 5 Burpees Max Double Unders in time remaining… -Rest :30 b/t Sets- (Score is Reps)Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 2:00 Bike (Increase pace every :30 starting at 50% effort) Into… AMRAP x 6 MINUTES 10/10 Split Squat 8/8 Arnold Press 6 Slow Sit-Thrus Into… 2:00 Bike (Increase pace every :30 starting at 75% effort) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 20 MINUTES 40/30 Cal Cardio 30 Sit-Ups 20 Walking Lunges 5 DBall Over Shoulder 150/100/80* *scale = dbl DB squat cleans 50/35s (Score is Rounds + Reps) Optional Finisher Metcon (No Measure) 3 SETS FOR QUALITY 10 Slow Barbell Curls 10 Slow Bent Over Rows 10 Slow Reverse Curls (No Measure)Read more