BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 3 SETS (5:00 CAP) 20 Single Unders 5 Slow V-Ups or Tuck-Ups 20 Single Unders 5 Slow DB RDL Workout Metcon (Time) FOR TIME* 100 Double Unders or 200 SU 600m Run 100 Double Unders 50 V Ups 100 Double Unders 50 Burpees *Every 2:00 beginning at 0:00, complete 3 TNG DB Deadlifts (AHAP) (Score is Time) Finisher Metcon (No Measure) FOR QUALITY Accumulate 3:00 in Weighted Plank (45/35)|(35/15)* *Every time you break, 30 Bodyweight Russian Twists. (No Measure)Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) AMRAP x 3 MINUTES 10 Bootstrappers 10 Alt. Groiners 10/10 Thoracic Rotations Into… AMRAP x 4 MINUTES 12 Alt. Cossack Squats 10 Alt. Samson Lunges 8 Squat Jumps* *Trying to get a max height jump with each rep- reset before each rep Strength Metcon (No Measure) 10:00 EMOM Min 1: 10 dbl DB bicep curls Min 2: 8 DB Up down deadlifts Start every min with 15 Double Unders Workout Metcon (No Measure) EMOM x 12 MINUTES 4 DB Hang Squat Cleans 4 DB Push Jerks 4 DB Front Squats *Complex must be completed without dropping the DBs. Rest remainder of each minute. (No Measure)Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 3-4 SETS (8:00 CAP) 6 Inch Worm + Push-Up 8/8 DB Arnold Press 10/10 DB Bent Over Row 12 Plank to Pike Strength Metcon (No Measure) 4 sets: 10/10 external shoulder rotations with light DB 10 Front Raises 10 Lateral Raises Workout Metcon (Time) FOR TIME 75 DB Renegade Rows (50/35)|(35/20)* *Every time you break (hands off DB or resting in the bottom of the push-up), perform 15 Hollow Rocks and 15 Sit-Ups. (Score is Time)Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) AMRAP x 3 MINUTES 20 Jumping Jacks 10 Up-Downs 10 Alt. High Skips Into… EMOM x 8 MINUTES MIN 1 – KB Deadlift MIN 2 – :25 Banded Lat Pull-down / :25 Scap Pull-up Workout Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-upsSubstitute KB Sumo deadlift high pulls Finisher 1-Mile Run (Time) Max Effort 1-Mile RunRead more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 4 ROUNDS :15 Jumping Jacks :15 Lunges :15 Up-Downs :15 Glute Bridge Hold Strength Metcon (No Measure) 3 Rounds for quality: 10 alt DB Front Rack Lunges (increase weight if possible) 20 Glute Bridges (:05 Pause) 20 V Ups Workout Metcon (Time) 5 ROUNDS FOR TIME 12 Back Rack Lunges (115/75)|(75/55) 9 Thrusters (Front or Back) 6 Burpees Over Bar (Score is Time)Read more