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

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 2 SETS :15 Lateral Leg Swings (R) :15 Lateral Leg Swings (L) :15 Butt Kickers :15 High Knees :15 Squat Jumps :15 Tuck Jumps -:30 Rest b/t Sets- 2 SETS 100m Run 10 Med Ball or DB Front Squats 5 Box Jumps -:30 Rest b/t Sets- Workout Kelly (Time) 5 Rounds for time of: 400m Run 30 Box Jumps, 24” / 20” 30 Wall-Ball Shots, 20# / 14#If no wall ball, DB ThrustersRead more