BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 2 ROUNDS 15/12 Cal Row 10 PVC Pass Throughs 10 PVC Overhead Squats 10 PVC OH Lunge Into… 2 ROUNDS 15/12 Cal Row 10 Barbell Hang High Pulls 10 Hang Muscle Snatches :30 OH Barbell Hold Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 20 MINUTES* 6 Hang Power Snatch (95/65)|(65/45) 12 Single DB OH Reverse Lunge (Switch side each rd) 18 DB Bent Over Row 400m Run (Score is Rounds + Reps) Cool Down Warm-up (No Measure) FOR RECOVERY 3:00 Foam Roll Upper Back 3:00 Foam Roll Quads & IT Band (No Measure)Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 3 ROUNDS 10 Empty Barbell Good Mornings 20 Glute Bridge-Ups Into… 3 ROUNDS 10 Empty Barbell Romanian Deadlifts 10 Kipping Swings 10 V-Ups Strength Deadlift (1×3) ON A 20:00 RUNNING CLOCK… Deadlift Waves 5-4-3-5-4-3-5-4-3 Build* (Score is Weight) Workout Metcon (Time) FOR TIME 21-18-15-18-21 DB Deadlift (50/35)|(35/20)* Toes to Bar *Both heads of each DB must touch the ground each time. (Score is Time)Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) EMOM x 8 MINUTES MIN 1 – :45 Wall Ball Front Squats* MIN 2 – :45 Bike** *2nd round: Change to Wall Ball Push Press to Target, 3rd & 4th round: Change to Wall Ball **1st round: EZ→ 2nd round: Mod → 3rd & 4th round: Hard Workout Metcon (AMRAP – Reps) EVERY 3:00 x 18 MINUTES… 30 Wall Balls (20/14)|(14/10) 15/12 Cal Bike or Row MAX Double Unders in Time Remaining* *No Additional Rest b/t Sets (Score is Reps) Finisher Metcon (No Measure) 3 SETS FOR QUALITY 1:30 Wall-Sit :30 Perfect Hollow Rocks -Rest 1:00 b/t Sets- (No Measure)Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 3 ROUNDS 10/10 Moose Antlers 10 Hollow Rocks 10 Supermans Into… 3 ROUNDS 10 Scap Pull-Ups 10 Scap Push-Ups 10 Empty Barbell Good Mornings 10 Alt. Elbow Punches Skill Metcon (No Measure) EMOM x 10 MINUTES MIn 1 – 2 Ring Pull-Ups + 2 Kip Swings + 2 Hips to Ring* Min 2 – 3 Power Cleans (Building from Moderate to Moderate-Heavy) *Or 5-10 Toes Through Rings (No Measure) Workout “UPPERCUT” (AMRAP – Rounds and Reps) ON A 12:00 RUNNING CLOCK… 20 Ring Muscle-Ups Then in the remaining time… 2 ROUNDS 7 Power Cleans (135/95)|(95/65) 7 Lateral Burpees Over Bar into… 2 ROUNDS 5 Power Cleans (155/105)|(115/75) 7 Lateral Burpees Over Bar into… AMRAP in remaining time of… 3 Power Cleans (185/125)|(135/95) 7 Lateral Burpees Over Bar No other rep or weight changes in workout. *New NCFIT Classic Workout! (Score...Read more

BLK LBL Fitness Club – Virtual CrossFit Warm-up Warm-up (No Measure) 3 ROUNDS 9 Up-Downs 7 DB Goblet Cyclist Squats* 5/5 DB Push Press *Close stance Squat with heels on plate. Following the warm-up go into your teaching of the Back Squat then review the movements for the workout. Strength Back Squat (3-2-1-3-2-1) ON A 20:00 RUNNING CLOCK… 3-2-1-3-2-1 Back Squat* *Wave loading…Each corresponding set is heavier than the first. (Score is Weight) Workout Metcon (Time) 8 ROUNDS FOR TIME 8 Alt. Single DB Up-Downs (50/35)|(35/20) 10 DB Goblet Squats 12 Alt. DB Snatch (Score is Time) Optional Cool Down Warm-up (No Measure) FOR RECOVERY 1:00 Samson Stretch (R) 3:00 Saddle Pose 1:00 Samson Stretch (L) (No Measure)Read more