BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) CHIPPER WARM-UP (7:00 Cap) 10 Up-Downs 300m Row (moderate) or 300m Run 10 Burpees 200m Row (moderate-high) or 200m Run 15 Med-Ball Front Squats 100m Row (high) or 100m Run 15 Med-Ball Thrusters (:01 pause overhead) Skill Warm-up (No Measure) ON A 10:00 RUNNING CLOCK… Practice Handstand Walk, Wall Walk Skill or Handstand Hold (No Measure) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 15 MINUTES 25/20 Cal Row 20 Alt. DB Snatch (50/35)|(35/20) 15 Handstand Push-ups (Score is Rounds + Reps) Virtual Skill Metcon (No Measure) Every 2:00 X 5 Sets 10 DB Seated Strict Press :30 Rest :30 DB OH Hold Virtual Workout – Limited Equipment Metcon (AMRAP – Rounds and Reps) AMRAP x 15:00 400m Run or 2:00 Jump Rope 20 Alt DB Snatch with accessible weight 15 Hand Release Push UpsRead more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) AMRAP x 8 MINUTES Row/Bike 1:00 5 Push Up to Pike 10 Shoulder Taps 10 Box Step Ups 5/5 Single DB Up Downs Strength Metcon (No Measure) 3 SETS Max Reps DB Floor Press (Athlete Choice) 20 Perfect Hollow Rocks -Rest as Needed b/t Sets- (No Measure) Workout Metcon (AMRAP – Reps) 2 SETS 1:30 – Max Single DB Burpees (Athlete Choice)* 1:30 – Max Single DB Box Step-Ups (24/20) 1:30 – Row or Bike for Cals or Jump Rope 1:30 – Max Slam Balls (20/10) or DB Ground to Overhead 1:30 Max Plank Hold -Rest 1:30 b/t Sets- *Athlete Choice for the weight on the single DB. On the Step-Ups, DB can be held any way. (Score is Reps)Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 5 Kang Squats 10 Alt. Groiners 20 Mountain Climbers Into… AMRAP x 5 MINUTES 5 Med Ball Front Squats (or DBL DBs) 10 Med Ball Push Press (or DBL BDs) 20 Jumping Jacks Workout Metcon (Time) FOR TIME 50-40-30-20-10 Wall Balls (20/14)|(14/10) or Light DB Thrusters 30-60-90-120-150 Double Unders (Score is Time) Finisher Metcon (No Measure) “TABATA” 8 SETS (:20 ON / :10 OFF) Med Ball or Single DB Russian Twists (No Measure)Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 2 ROUNDS (5:00 Cap) 200m Run 10 Good Mornings 8 Inch Worms Into… 2 ROUNDS (5:00 Cap) 5 Behind the Neck Snatch Grip Presses 5 Behind the Neck Snatch Grip Presses in a Quarter Squat 5 Jumping Squats 10 Cossack Squats 5 Hang Muscle Snatches Extended Warm-up Hang Power Snatch (1×3) ON A 10:00 RUNNING CLOCK… Build to a Moderate-Heavy 3-Rep Hang Power Snatch (Score is Weight) Virtual Crossfit Strength Metcon (No Measure) Complete 4-5 rounds in 10:00: 5 Right side DB Power Snatches + 5 Alt OH Lunges 5 Left Side DB Power Snatches + 5 Alt OH Lunges *:30 Plank Shoulder Taps btw Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 21 MINUTES 400m Run 15 Hang Power Snatch (95/65)|(65/45)* 21 Sit-Ups * Virtual is 30 Alt DB Hang Power Snatches (Score is Rounds + Reps)Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 2:00 Bike (increase pace every :30) or Jog Into… AMRAP x 3 MINUTES 10 Bootstrappers 10 BB Good Mornings Strength Deadlift (5×3) 5×3 Tempo Deadlift (3111) *Use the same weight across to match the tempo exactly. (Score is Weight) Virtual Crossfit Strength Metcon (No Measure) 5 Sets: 10 DB Deadlifts 10/10 Banded Lateral Walks or Fire Hydrants Workout Metcon (Time) FOR TIME 21-15-9 Deadlift (225/155)|(155/105) or DB Deadlifts 15/12-15/12-15/12 Bike Cal or Run -Rest 2:00- FOR TIME 20/15-20/15-20/15 Bike Cal or Run 12-9-6 Deadlift (275/185)|(185/135) In both efforts, we’ve provided (2) options for the number of cals each round on the bike. (Score is Time) Optional Cool Down Warm-up (No Measure) FOR RECOVERY 5:00-8:00 Dedicated Stretching of Hips and Hamstrings (No Measure)Read more