BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 1 ROUND* 100m Run :20 Top of Ring Row Hold or :20 DB Upright Rows 10 Bodyweight Good Mornings Into… 1 ROUND 100m Run 10 Tempo Ring Row (3111) or 10 DB Tempo Bent Over Row (3111) 5/5 Single Arm KB or DB Sumo Deadlift Into… 1 ROUND 100m Run 10 Ring Row or 10 DB Bent Over Row 10 Double KB or DB Sumo Deadlift Workout Metcon (4 Rounds for time) EVERY 3:00 FOR 4 SETS 200m Run 10 Double Russian Kettlebell Swings 10 Ring Rows (Score is Time Each Set) Workout – HOME Metcon (4 Rounds for time) EVERY 3:00 FOR 4 SETS 1:00 Run/Bike/Row/Burpees 15 Backpack Russian Swings 20 Backpack Bent Over Rows (Score is Time Each Set) Optional Finisher Metcon (No Measure) 2-3 SETS 10 Alt. V-Ups/Tuck-Ups 10 Side Plank Hip Raises/Side 10/10 Single Leg Glute...Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 2:00 Bike/Run/Row @ Moderate Pace Into… 1 ROUND 8 Up-Downs 8 Cossack Squats 8 PVC Pass Throughs 8 PVC Back Squats Into… 1 ROUND 6 Burpees 6 PVC Lunge Pass Throughs 6 PVC Overhead Squats or 6 Barbell OH Squat 6 PVC Snatch Grip Sotts Press or 6 Barbell Behind the Neck Push Press Workout Metcon (AMRAP – Reps) EMOM X 21:00 Min 1: 5 Burpees + Max BB Squat Snatch 95/65 or Alt DB Power Snatches Min 2: 10 V Ups + Max BB Thrusters or DB Thrusters Min 3: Rest Finisher Metcon (No Measure) 3 Sets: 10 Ys w/ 2.5-5# in each hand 10Ts 10 Arrows 5 Tempo Push Ups @3131Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 3 ROUNDS :30 Row (Moderate) or High Knees :30 Forward Arm Circles :30 Backward Arm Circles 10 Up-Downs 5 Push-Ups to Downward Dog Into… TABATA (8 ROUNDS :20 ON/:10 OFF) R1 & R2: Right Leg Single Unders or R Leg Hops R3 & R4: Left Leg Single Unders or L Leg Hops R5 & R6: Single Unders R7 & R8: Double Unders or Practice Workout Metcon (Time) 4 ROUNDS FOR TIME 75 Double Unders 500m Row or 50 Alt Plank DB Rows 25 Hand Release Push-ups (Score is Time) Finisher Metcon (No Measure) 3 SETS 25 Empty Barbell Curls 25 Glute Bridge-Ups (No Measure)Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 2:00 EZ Pace Run/Bike/Row Into… 2 ROUNDS :30 Active Push-up Plank Hold 10 Scap Push-ups :30 Hollow Hold 10 Bootstrappers Into… 2 ROUNDS 10 Kip Swings or DB Upright Rows 10 Tuck-ups 10 Alt. Groiners 10 Russian KB or DBL DB Swings Into.. EMOM x 3 MINUTES 15 Air Squats 10 Burpees Workout Metcon (4 Rounds for reps) “TABATA” 8 ROUNDS EACH, :20 ON / :10 OFF TABATA 1 – Russian KB or DB Swing 53/35 TABATA 2 – Jumping Air Squat TABATA 3 – Toes to Bar or Reverse Crunch TABATA 4 – Wall Balls or DB/KB Thrusters -1:00 Rest b/t Tabatas- Finisher Metcon (No Measure) 100 Sit Ups NO RESTING! *If you rest, do a :30 Plank HoldRead more

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 1 ROUND 1:00 Burpees -Rest :30- 1:00 Run/Row/Bike/Jump Rope -Rest :30- 1:00 5 Push-ups + 10 Air Squats Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 5 MINUTES DB Burpee Box Step-Overs -Rest 2:00- AMRAP x 5 MINUTES Max Calorie Row -Rest 2:00- AMRAP x 5 MINUTES 5 Push-Ups 10 Air Squats (Score is Reps of Each AMRAP) Workout – HOME Metcon (AMRAP – Rounds and Reps) AMRAP x 5 MINUTES Backpack Burpee Deadlift -Rest 2:00- AMRAP x 5 MINUTES MAX Distance Run -Rest 2:00- AMRAP x 5 MINUTES 5 Push-Ups 10 Air Squats (Score is Rounds + Reps Each AMRAP)Read more