BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) AMRAP x 6 MINUTES 10 Deadlifts 5 Good Mornings with 1 DB behind neck 5 Slow RDLs 5 Upright Rows 5 Shoulder Press Into… EMOM x 4 MINUTES Min 1 – 5 Inchworms w/ Push-Up + Max Bootstrappers Min 2 – 10 Alt. Groiners + Max Squat Jumps Hero Workout DT (Time) 5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power Cleans, 155# / 105# 6 Push Jerks, 155# / 105#In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009To learn more about DT click hereUse DBs! Have some fun!Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 2:00 Run Into… EMOM x 8 MINUTES MIN 1 – :25 Lunges / :25 Step-Ups MIN 2 – :25 KB Deadlift / :25 KB Swings Workout Metcon (No Measure) EVERY 4:00 x 5 SETS 30 KB Swings (53/35)|(35/26) 10/10 SA Front Rack Step-Ups (24/20)* 10 Box Jump Over *10 reps on right arm / 10 reps on left arm, legs alternate every rep (No Measure) Finisher Metcon (No Measure) 8 SETS TABATA (:20 on/:10 off) MOVT 1 – V Ups MOVT 2 – Plank (No Measure)Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 2:00 Row* *Increase pace every :30 Into… AMRAP x 6 MINUTES 10 Alt Groiners 10 Alt Lunges w/ Torso Twist 10 Tempo Air Squats (3221) 10 Empty Barbell Kang Squats Workout Metcon (AMRAP – Reps) 2 Rounds ON A 12:00 RUNNING CLOCK… 800m Run or 4:00 of movement 60 Sit-Ups 30 DB Front Squats Max Burpees In Time Remaining… -Rest 2:00_ (Score is Meters)Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 2 ROUNDS :30 Lying Banded Hamstring Stretch (R) / (L)* :30 Alt Groiners *Band around midfoot, lay back and extend banded leg up leaving other leg on the ground AMRAP x 7 MINUTES 10 Scap Push-Ups 10 Single DB Sumo Deadlift 20 High Knees in Place 20 Butt Kickers in Pace Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 9 MINUTES 15 DB Sumo Deadlifts (50/35)|(35/25) 15 Bent Over Rows 200m Run -Rest 1:00- AMRAP x 6 MINUTES 10 DB Sumo Deadlifts 10 Bent Over Rows 100m Run -Rest 1:00- AMRAP x 3 MINUTES Max DB Renegade Row (Score is Rounds + Reps) Finisher Metcon (No Measure) 2-3 SETS 10 Slow DB Romanian Deadlift 10/10 Slow Single Leg Glute Bridge (No Measure)Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 3 ROUNDS 2 Wall Walks or walk out push ups 10 DB Plank Taps 6/6 DB Arnold Press 8 Up Downs Workout Metcon (No Measure) EMOM x 15 MINUTES* Min 1 – 12 DB Curl and Strict Press Min 2 – 12 Alt DB Snatches Min 3 – 8-12 Burpees Over DB MIN 4 – 200m Run *Athlete choice on reps for all three movements. (No Measure)Read more