BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 1:00 Alt Groiners 1:00 Bootstrappers Into… 3 SETS (5:00 CAP) 8 Up-Downs 10 Alt. Cossack Squats 12 Air Squats Strength Back Squat (2 Reps) ON A 20:00 RUNNING CLOCK… Build to a Moderately heavy 2 Rep Back Squat (Score is Weight) Workout Metcon (Time) 15:00 AMRAP 9 Burpees 7 DB Hang Squat Cleans (50/35)|(35/20) 5 DB Push Press (Score is Slowest Time) Cool Down Warm-up (No Measure) FOR RECOVERY 400m Walk/Jog (No Measure)Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) AMRAP x 3 MINUTES 10 Alt. Lunges 10 Push-Up to Pike 20 Jumping Jacks Into… AMRAP x 5 MINUTES 10 Tuck Jumps 10 Tempo Strict Press (empty BB) 10 Up Downs Strength Shoulder Press (2RM) ON A 15:00 RUNNING CLOCK… Build to a heavy 2 Rep Strict Press (Score is Weight) Workout Metcon (Time) FOR TIME 50-30-10 Push Press (115/75)|(75/55) Box Jumps (20) (Score is Time) Finisher Metcon (No Measure) 3 SETS 15 Slow Banded Sumo Good Mornings 30 Banded Curls (No Measure)Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 2 ROUNDS 12 Plank KB Taps 6 Groiners 6 KB Deadlift 6 Goblet Squats Into… 2 ROUNDS 12 Alternating Superman 6 BB Kang Squats 6 KB Swings 4/4 KB Suitcase Lunge* *Perform 4 lunges with the KB in one hand, and 4 Lunges with the KB in the other hand Strength 5 Hang Clean + 3 Jerk (16:00 EMOM) Even Min: 1 Set of Complex Odd: 30 Flutter Kicks with Plate over head + :20 Hollow Rock Hold (Score is Weight) Workout Metcon (AMRAP – Rounds and Reps) *AMRAP x 8 MINUTES 6 DBL KB Farmers Lunge (53/35)|(35/26) 12 KB Russian Swing 18 Sit-Ups (Bonus = with KB on chest) -Rest 1:30- AMRAP x 8 MINUTES 6 BB Deadlifts (95/65) 12 Hang Power Cleans 18 V Ups * One partner works on 1st, while other on 2nd. Switch during rest....Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 1 ROUND 25ft High Knees 25ft Butt Kickers 10 Scap Pull-Ups 10 Scap Push-Ups 3 Wall Walks or 5 Inch Worms Into… 1 ROUND 100m Run 5 Strict Pull-Up or 5 Ring Rows 10 V Ups 15 Air Squats Workout “Chinchilla” (Time) For Time: Buy in : 1,900m Run 10 Rounds: 12 Pull Ups 12 Push Ups 50 Air Squats 20 Sit Ups Buy Out : 1,900m Run*Optional: Wear a Vest 20/14Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 3 ROUNDS (6 MINUTE CAP) :30 Bike 10 Alt. Step-Ups → Box Jumps → Box Jump Overs* 10 DB/Plate Forward Raises 10 DB/Plate Lateral Raises 10 Up-Downs *Change movement each round Strength Metcon (Weight) 3 SETS FOR QUALITY* 20 Alt. DB Bicep Curls 15 DBL DB Bent Over Row 10 DB Sit-Up -Rest As Needed b/t Sets- *Athlete choice on weight. Light weight throughout. (Score is Weight) Workout Metcon (AMRAP – Reps) EVERY 1:30 x 8 SETS 12/10 Cal Bike* + Max Up-Down Box Jump Overs (24/20) * if no bike, :45 run or cardio (Score is Reps)Read more