BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) TABATA (:20 ON/ :10 OFF) Movement 1 – Toe tap to medicine ball or backpack Movement 2 – Air Squats to medicine ball Movement 3 – Alt. Plank rolls w/medicine ball or alternating taps to backpack Movement 4 – Reverse bodyweight lunges Workout Metcon (AMRAP – Reps) AMRAP x 14 MINUTES 4-8-12-16-20…etc Med Ball Squat Cleans Med Ball Reverse Lunges Alt. Plank Med Ball Taps (Score is Total Reps) Workout – HOME Metcon (AMRAP – Reps) AMRAP x 14 MINUTES 4-8-12-16-20 … Backpack Squat Cleans Backpack Alt. Reverse Lunges Alt. Plank Backpack Taps (Score is Total Reps) Optional Finisher Metcon (No Measure) 2:00 Barbell Quad Smash/Side or Couch Stretch (No Measure)Read more

BLK LBL Fitness Club – Virtual CrossFit Warm-up Warm-up (No Measure) FOR QUALITY @ MODERATE EFFORT (9 MIN CAP) 500m Row or 2:00 Bike or Run 2 ROUNDS 5 Bootstrappers 5 PVC Good Mornings 5 Inch Worms + Push-Up 2 ROUNDS 8 Barbell or DB Good Mornings 8 Scap Push-Ups 8 Scap Pull-Ups 8 Tuck Ups 2 ROUNDS 10 RDLs w/ Barbell Or DB 10 Perfect Push-Ups 10 Kip Swings or V Ups Strength Deadlift (1×3) 10:00 EMOM Build to a MODERATE 3-Rep Deadlift (Score is Load) Virtual Crossfit Strength Metcon (No Measure) 5 Rds: 10 DBL DB RDLs 15 Supermans :30 Hollow Rock Hold Workout Metcon (Time) FOR TIME 30-20-10* Deadlift (185/125) Or DB Deadlifts 50/35 Toes to Bar Or V Ups with Small Weight *50 Double Unders after each full set (Score is Time)Read more

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 2 ROUNDS 1:00 Row/Run/Bike 10 Glute Bridge-Ups → 5/5 Single Leg Bridge Ups 8 KB/BP Deadlifts 8/8 Single Arm Russian Kettlebell/Backpack Swing Workout Metcon (No Measure) EMOM x 15 MINUTES MIN 1 – 15/12 Cal Row MIN 2 – 8 Wall Balls + 8 Push-ups MIN 3 – 16 Russian Kettlebell Swings (No Measure) Workout – HOME Metcon (No Measure) EMOM x 15 MINUTES MIN 1 – :45 Cardio MIN 2 – 8 Backpack Thrusters + 8 Push-Ups MIN 3 – 16 Backpack Russian Swings (No Measure) Optional Finisher Metcon (No Measure) 3 SETS 15 KB or BP Side Bends/Side 30 Hollow Rocks 15 Side Plank Leg Raises/Side -Rest as needed b/t sets- (No Measure)Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 4 Rounds, Increasing Effort Each Round 100m Run 10 Alt. Box Step Ups > Box Jumps (at halfway point) 10 Wide Grip Behind Neck Push Press w/Barbell or DB Push Press 5 Jumping Air Squats Workout Metcon (Time) FOR TIME 40 BB or Double DB Ground to Overhead (95/65) 40 Weighted Sit Ups with 1 light DB on Chest 40 Push-ups 40 Power Snatch (95/65) or Alt DB Snatches 40 Box Jumps (24/20) Every Minute, Including at 3,2,1…go, Perform 3 Up-Downs (Score is Time) Finisher Metcon (No Measure) 3 ROUNDS FOR QUALITY 1:00 Wall Sit 1:00 Glute Bridge *No Rest Between Minutes (No Measure)Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 3 Rounds: 10 Air Squats 5 Walk out + Double Push Up 10 Press UPs 10 Up Downs Skill Metcon (No Measure) 10:00 EMOM Min 1: 200m Jog Min 2: AMRAP 5 DB or BB Power Cleans + 5 Front Squats + 5 Push Press Workout Metcon (3 Rounds for time) 0-10:00 Complete: “Fran” 21-15-9 Thrusters (BB or DB) Pull Ups or Bent Over Rows 10-20:00 Complete: “Karen” 150 Wall Balls (20/14) or 150 Box Step Ups with (20/15 weight) * *Based on Equipment 20-FINISH Complete: 800m Run For TimeRead more