BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 2 ROUNDS 10/10 Moose Antlers 10 Straight arm lifts 10 thumps up arm lifts 10 90 degree arm lifts 10 thumbs up 90 degree arm lifts Into… 3 ROUNDS 1:00 Row* 10 Push-Up to Pike 12 Alt Box Step-Ups *Increasing pace on the Row each round (EZ→ Mod → Hard) Workout Metcon (No Measure) EMOM x 24 MINUTES Min 1 – 250/200m Row Min 2 – :50 Ring Dip or Bench Dip Min 3 – :50 Burpee Box Jump Over (24/20) Min 4 – :50 Ring Muscle Ups or Practice / Toes through Rings / Practice kip swing on Rings (No Measure) Cool Down Warm-up (No Measure) FOR RECOVERY 1:00 Doorway Stretch (R) 1:00 Doorway Stretch (L) 1:00 Down Dog 1:00 Seal Pose (No Measure)Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 400m Run Into… 2 ROUNDS 5 Clean Deadlift 5 Hang Muscle Cleans 10 Elbow Punches 5 Strict Press 10 Scap Pull-Ups 10 Kip Swings Skill Metcon (No Measure) 10:00 SKILL EMOM Min 1: Pull Up skill work! PRACTICE next progression (butterfly, kipping) Min 2: 5 Hang Power Cleans (Work on cycling efficiently)* * Work up to 10-20# heavier than workout weight (No Measure) Workout Metcon (Time) FOR TIME* 21-18-15-12-9-6-3 Hang Clean and Jerks (115/75)|(75/55) Pull-Ups *100m Run After Each Full Set. (20:00 CAP) (Score is Time)Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 2 ROUNDS 10/10 Leg Swings 5 Bootstrappers 5 Inch Worms + Push-Up 5/5 Single Leg RDL Into… 2 ROUNDS :20 Hollow Hold 10 Good Mornings 8 Groiners 6 Up-Downs with Jump Extended Warm-up Metcon (Weight) EMOM x 12 MINUTES MIN 1 – Building to Heavy 5-Rep Deadlift* MIN 2 – 6-8 Strict T2B or 10 T2B or 20 Alt V Ups *Start moderate and build each round. Goal is to end very close or slightly above workout weight. (Score is Weight) Workout Metcon (Time) Partner Up!!! EACH PERSON FOR TIME* 30-20-10 Deadlifts (225/155)/(135/95) 10-20-30 Burpee Over Bar *Work through reps while partner does 200m Run. Once back, switch. ** When one finishes the reps, other partner hustles to finish remaining reps without running. (Score is Time)Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) TABATA (:20 ON/ :10 OFF) 4 SETS (Each movement)* Bike (Mod effort) Max Air Squats Single DB Deadlift Single DB Push Press * 1 Set = 2:00 Workout Metcon (AMRAP – Reps) 5 SETS 1:00 – 15/12 Cal Bike* -Rest :30- 1:00 – Max Unbroken Wall Balls (20/14)|(14/10) -Rest :30- 1:00 – Max DB Up-Down Devil’s Press (35/20)|(20/15) -Rest 1:00 b/t Sets- *Option for athletes to choose 20/15 Cal Bike…if you dare! (Score is Lowest Combined Reps) Finisher Metcon (No Measure) 3-4 SETS 1:00 Elbow Plank 30 Slow Mountain Climbers -Rest as Needed b/t Sets- (No Measure)Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) AMRAP x 8 MINUTES 20 Jumping Jacks 20 Crossbody Mountain Climbers 10 Scap Pull-Ups 10 Hanging Knee Raises or V-Ups Skill Metcon (No Measure) EMOM x 12 MINUTES MIN 1 – 10 DB Bicep Curls + 10 Strict Press MIN 2 – :40 Double Unders (No Measure) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 15 MINUTES 35 Double Unders 5 Bent Over Rows 10 V Ups 10 Hand Release Push-Ups (Score is Rounds + Reps)Read more