WOD

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 3 Rounds For Quality 200m Jog Frankenstein Walk 50’ 10 Inchworm Piriformis Walk 50’ 10 Up-Downs “Riley” (Time) 1.5 Mile Run 150 Burpees 1.5 Mile RunBackground: Army Sgt. 1st Class Riley G. Stephens, 39, of Tolar, Texas, assigned to the 1st Battalion, 3rd Special Forces Group (Airborne), died Sept. 28, 2012, in Wardak, Afghanistan, of wounds caused by enemy small-arms fire. Stephens is survived by his wife, Tiffany; three children, Austin, Morgan and Rylee Ann; parents, Michael and Joann; brother Ken; and a number of family members.Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 30 Jumping Jacks 20 Alt. Groiners 10 Box Step-Ups 5 Slow Barbell RDLs Into… 200m Group Run Workout Metcon (Time) 3 ROUNDS FOR TIME 400m Run 30 Box Jump Overs (24/20) 20 Deadlifts (225/155)|(155/105) (Score is Time) Partner Workout Option Metcon (Time) IN TEAMS OF 2… FOR TIME* Buy-In 800m Run into… 120 Box Jump Overs (24/20) 80 Deadlifts (225/155)|(155/105) into… Cash-Out 800m *P1 runs 400m then tags P2 for second run. Work in the middle split in any way and in any order between partners…P1 works while P2 rests. For cash-out, P1 runs 400m then tags P2 for second run. (Score is Time)Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 400m Jog AMRAP x 10 MINUTES 10 Up downs 10 V Ups 10 BB Deadlifts 10 Kipping Swings 10 Cal Ski/Row/Bike Workout Metcon (Time) The Fittest Experience Qualifier 21.5 For Time: 3 Rounds: 15 Toes to Bar 10 Deadlifts 225/155 | 185/125 15 Bar Facing Burpees Finisher Metcon (No Measure) Not For Time: 1 Mile Easy Jog *Start your phone to get credit for this jog  )Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 5/5 KB Strict Press 5/5 KB Bent Over Row 5/5 KB Deadlift 10 Scap Pull-Ups Strength Metcon (Weight) 3 SETS FOR QUALITY 12 Dbl DB Arnold Press 2-6 Strict Tempo Pull-Ups (2121)** **Chest 2 Bar Optional -Rest 1:00 b/t Sets- (Score is Weight) Workout Metcon (AMRAP – Reps) 5 SETS ON A 3:00 RUNNING CLOCK… 15 Chest to Bar Pull-Ups 20 Russian KB Swings Max Reps Goblet Squats (70/53)|(53/35) -Rest 1:00 b/t Sets- (Score is Total Reps)Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 3 ROUNDS 10/10 Moose Antlers 5 Inch Worm + Push-Up 10 PVC Pass-thrus Into… 3 ROUNDS 10 Push-ups (2111) 8 Snatch Grip RDL 6 Hang Muscle Snatch Workout Metcon (Time) 3 ROUNDS FOR TIME 15 Handstand Push Ups or Hand Release Push-Ups 25 Power Snatches (75/55)|(65/45) (Score is Time) Post-Workout Strength Bench Press (9-7-7-5) 9-7-7-5 Bench Press* *Build to a Heavy set of 5. Reps 4 & 5 of the final set should be very challenging. (Score is Weight)Read more