BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES* :30 Bike (increase RPM by 2, every round!) 10 Alt. Cossack Squats** 5/5 Single Arm Ring Rows *Every minute on the minute (including 3-2-1 GO), perform 5 Burpees Workout Metcon (Time) 5 ROUNDS FOR TIME 20 Alt. Lunges 15 Ring Rows 10 Cal. Bike -12:00 Hard Cap- (Score is Time) Optional Finisher Metcon (No Measure) 2-3 SETS 1:00 Quad Smash with Roller 20 Slow Mountain Climbers 10 Glute Bridge-Ups 5/5 Single Leg Glute Bridge-Ups (No Measure)Read more

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 2 ROUNDS (6 Min Cap) 200m Run 8 Up-Downs 8 DB Suitcase or Sumo Deadlifts 8 Glute Bridge-Ups Workout Metcon (4 Rounds for reps) EVERY 2:00 FOR 4 SETS 200m Run Then MAX Reps of… Set 1 – DB Strict Press Set 2 – DB Burpees Set 3 – DB Front Squats Set 4 – DB Devil’s Press -1:00 Rest b/t Sets- (Score is Number of Reps Each Set)Read more

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 1 ROUND :45 Hollow Rocks – :15 Rest – :45 Slam Ball Deadlifts – :15 Rest – :45 Alt. Skaters Into … 1 ROUND :45 SLOW Arm Haulers – :15 Rest – :45 Slam Ball Ground 2 Overhead – :15 Rest – :45 Shuttle Sprints Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 10 MINUTES 2-4-6-8-10… Sit-Ups 4-8-12-16-20… Slam Balls 1-2-3-4-5… 10m Shuttle Sprint* *Perform 1 – 10m Shuttle Run the 1st Round, then 2 – 10m Shuttle Runs the 2nd Round, etc. (Score is Rounds + Reps) Optional Finisher Metcon (No Measure) 2-3 SETS 10 DB Front Raises 10 DB Lateral Raises 20 Hollow Flutter Kicks (1 Rep = 1 Right + 1 Left) (No Measure)Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 3 ROUNDS (3:00 Cap) 10 PVC Pass Thrus 5 Inch Worm + Push Up 10 Bootstrappers 10 Tuck-Ups 3 ROUNDS (5:00 Cap) 5 Down & Finish* 5 Elbows High & Outside** 5 Snatch Drops*** Athletes can perform rounds 1 & 2 with a PVC then swap to a barbell! *Down & Finish: PVC pipe in Snatch-grip, chest up, shoulders back. Dip into Power Position, then stand. **Elbows High & Outside: Dip, drive, and finish by pulling the bar up the body, elbows stay high and outside of the PVC. ***Snatch Drops: With PVC overhead in Active Shoulder Position, feet start in jumping position and quickly land in receiving position, working on catching lower with each rep until just above parallel. Workout Metcon (Time) 3 SETS 8 Power Snatch (95/65)|(65/45) 10 V-Ups or Tuck-Ups -Rest 1:00- 2 SETS 10 Power Snatch...Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 4 ROUNDS (progress the Row each round) 10 Rower Strokes (legs only- damper on 8-10)* 10 Scap Pull-Ups** 10 Alt. Groiners 10 Cossack Squats *1. Rower Strokes (legs only), 2. Rower Strokes (arms only), 3. Rower Strokes (legs, then arms, arms, then legs), 4. Full speed Strokes **Progress to 5 Kipping Swings for Rounds 3 & 4 Partner Workout Metcon (Time) IN TEAMS OF 2… FOR TIME* 100 Cal Row 100 Pull-Ups 30 Front Squat (185/125)|(135/95) 50 Pull-Ups 50 Cal Row 30 Front Squat *P1 works while P2 rests. Workout must be completed in order. Split reps any way. Front Squat comes from the ground. C2B is optional for teams. Row can be split any way. (Score is Time)Read more