BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) AMRAP x 8 MINUTES 10 Scap Pull-Ups 10 Scap Push-Ups 10/8 Cal Row (EZ) 10 Hollow to Arch Rolls* *Start in the Hollow Body position, and roll into Superman position Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 30 MINUTES 1200/1000m Row 25 Pull-Ups 50 Box Jumps (24/20) 25 Pull-Ups (Score is Rounds + Reps)Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 3 ROUNDS 10 Bootstrappers 10 Alt Groiners 10 Empty BB Kang Squats Into… 3 ROUNDS 25ft Karaoke R 25ft Karaoke L 25ft Side Shuffle R 25ft Side Shuffle L 10 Jumping Squats 10 Wall Ball Push Press to Target Strength Front Squat (1×5) ON A 15:00 RUNNING CLOCK… Build to a Heavy 5-Rep Front Squat (Score is Weight) Workout “AWW C’MON KAREN!” (Time) FOR TIME 150 Wall Balls (20/14)|(14/10)* *Every minute including 0:00, perform 50’ Shuttle Run. 25’ out, 25’ back. (Score is Time)Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 2 ROUNDS :30 Banded Plank 10 Banded Pass Through 10 Banded Pull Aparts Into… 2 ROUNDS 1:00 Bike* 5 SA DB Deadlift (R) 5 SA DB Press (R) 5 Knee Push-Ups 5 SA DB Deadlift (L) 5 SA DB Press (L) Skill Metcon (No Measure) Partner Up!!!!!** 3 SETS FOR QUALITY :20 Ring Support Hold :20 Bottom of Ring Dip Hold 3-5 Negative Ring Dips* *Jump to support, slow negative down. ** 400m Run while your partner is working on the rings (No Measure) Workout Metcon (Time) 5 ROUNDS FOR TIME 15/12 Cal Bike 10 Strict Ring Dips or Box Dips 20 Alt. DB Hang Power Snatch (50/35)|(35/20) (Score is Time)Read more

BLK LBL Fitness Club – Virtual CrossFit Warm-up Warm-up (No Measure) 3 ROUNDS 30 Single Unders 30 Mountain Climbers 10 Sumo Good Mornings Following the warm-up, review the Double Unders and Sumo Deadlifts Extended Warm-up Metcon (Weight) EMOM x 12 MINUTES MIN 1 – 5 Tempo Sumo Deadlifts (30X1 — Building to Moderate-Heavy) MIN 2 – :45 Double or Triple Under Practice (Score is Weight) Workout Metcon (AMRAP – Reps) EMOM x 16 MINUTES MIN 1 – 5 Sumo Deadlifts (275/185)|(185/135) + 50 Double Unders MIN 2 – :45 Max Sit-Ups MIN 3 – 15 Up-Downs + 5 Sumo Deadlifts MIN 4 – :45 Hollow Hold (Score is Reps)Read more

BLK LBL Fitness Club – Virtual CrossFit Warm-up Warm-up (No Measure) Warmup: 4 Rounds Not For Time (No Vest) 10 Cal Row/Bike 10 Box Step Up 10 Kip-Swings 10 Empty Barbell Thrusters Workout FELIX (Time) 6 Rounds For Time 9 Burpees 9 Box Jumps (24/20) 9 Pull-Ups 9 Thrusters 95/65 9 Toes To Bar Wear a Weight Vest (20/14 lb)Background: This Tribute WOD is dedicated to all the RLC EOD operators who expended their 9 lives and paid the ultimate sacrifice in Afghanistan. Among them they defused 100’s of explosive devices, saving countless lives. Gaz O’Donnel G.M., Dan Shepherd G.C., Oz Schmid G.C., Dan Read Q.G.M., Brett Linley G.M., Lisa Head. The RLC EOD left Afghanistan on the 26 October 2014. Optional Cool Down Metcon (No Measure) 10:00 Easy Bike SpinRead more