BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 6 Scap Pull-Ups 8 Squat Jumps 10 Alt. Step-Ups 12 Alt. Single Leg V-Ups Skill Metcon (No Measure) 4 SETS FOR QUALITY 5-7 Strict Toes To Bar 7/7 Slow DB Box Step-Ups (24/20)* *Hold DBs @ sides (No Measure) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 8 MINUTES 12 Box Jumps (24/20) 8 Toes to Bar 6 DB Box Step-Up (50/35)|(35/20) -Rest 2:00- AMRAP x 8 MINUTES 12 Push Ups 8 V Ups 6 DB Devils Press (Score is Rounds + Reps) Finisher Metcon (No Measure) EMOM x 10 MINUTES Min 1 – 20 Russian Twists + Max Hollow Hold Min 2 – 15 Superman Rocks (No Measure)Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 3 ROUNDS 1:00 Row :10 Top of Ring Row Hold 10 Ring Rows :10 Top of Ring Dip Hold Extended Warm-up Warm-up (No Measure) EMOM x 10 MINUTES Min 1 – :40 Max Strict Pull Ups Min 2 – :40 Individual Skill of Choice –> HSPU, T2B, MU, Pistols, DU (No Measure) Workout Metcon (Time) 3 SETS FOR TIME 500/400m Row 10 Ring Muscle-Ups** 250/200m Row -Rest 2:00 b/t Sets- **Alternatives to MU: Burpee Pull Ups, DB devils press, (Score is Slowest Time)Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) AMRAP x 4 MINUTES 5 Inch Worm + Push-Up 10 PVC Pass Thru :20 Hollow Hold Into… AMRAP x 6 MINUTES 10 KB Sumo Deadlift* 10 Up-Downs 10 Push-Ups *After 3:00, move to Russian KBS Workout Hansen (Time) 5 Rounds for time: 30 Kettlebell Swings, 70# 30 Burpees 30 GHD Sit-upsIn honor of Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan.To learn more about Hansen click here*Russian Swing Optional **GHDSU OptionalRead more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 3 ROUNDS 20 Shoulder Taps 5/5 Single Arm DB Plank Row 20 Mountain Climbers Following the warm-up, review the OH movements for the workout. Strength Shoulder Press (Build to a 2RM Strict Press) ON A 15:00 RUNNING CLOCK… Build to a 2RM Strict Press* *Testing week for start of strength cycle (Score is Weight) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 15 MINUTES 5 DB Renegade Rows (50/35)|(35/20) 15 DB Push Press 200m Run* *Run increases by 100m every round, 200-300-400 etc… (Score is Rounds + Reps)Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 2 ROUNDS 10 Groiners 10 Frog Jumps 10 Glute Bridges 2 ROUNDS 7 Jumping Squats 7 Up-Downs 7 BB Good Mornings Following the Warm-Up, go into your teaching of the Back Squat. Strength Back Squat (Build to a 2RM Back Squat) ON A 15:00 RUNNING CLOCK… Build to a 2RM Back Squat* *Testing week for start of strength cycle (Score is Weight) Workout Metcon (Time) 4 ROUNDS FOR TIME 20 Up-Downs Over Bar 20 Back Squats (115/75)|(75/55) 400m Run -Hard Cap 20:00- (Score is Time)Read more