BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 2 ROUNDS (2:30 CAP) 3 Push-Up to Pike (Down Dog) 4 LIGHT KB Suitcase Deadlifts 5 Cal. Row -Rest :30 // Quick Teaching- 2 ROUNDS (2:00 CAP) 8 Alt. Shoulder Taps in Pike Position 6 Cal. Row 4 Moderate-Heavy KB Suitcase Deadlifts Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 12 MINUTES 21 Calorie Row 15 Pike Push-Ups 9 KB Suitcase Deadlifts (Score is Rounds + Reps) Optional Finisher Metcon (No Measure) 2-3 SETS 15 Glute Bridge Ups 1:00 Glute Bridge Hold 15/15 Clam Shells :30/:30 Side Plank (No Measure)Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 1 ROUND… 5 Walking Inchworms* 10 Lunges w/ Torso Twist 10 Scap Pull-Ups 2 ROUNDS… 10 Up-Downs 5/5 DB Sumo DL 20 Shoulder Taps 5 Kip Swings 3 ROUNDS… 2 Wall Walk 5/5 DB Push Press 5/5 DB Swings 5 Kip Swings Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 20 MINUTES* 2 Muscle-Ups 4 Handstand Push-Ups 8 Alt. DB Hang Snatch (Athlete Choice, Heavy) *DB SNATCHING NATE — Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his son Parker. (Score is Rounds + Reps)Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 3:00 Bike → :20 Work/:40 Recovery* *Every round of :20 Work, increase the pace! Then… 3 ROUNDS 5 Bootstrappers 10 Cossack Squats 10 Scap Pull-Ups 5 Kipping Swings Partner Workout Metcon (2 Rounds for reps) IN TEAMS OF 3… 2 SETS x 3 MINUTES @ EACH STATION* STATION 1 — Back Squat (185/125)|(135/95)** STATION 2 — Cal Bike STATION 3 — Toe to Bar STATION 4 — Rest *Fight Gone Bad Style. P1 starts on Station 1 / P2 on S2 / P3 on S3 and rotates down. Teammates rotate between stations 1,2,3 and all partners rest at same time for the final station. No additional rest b/t stations. **Back Squat comes from ground. (Score is Reps in Each Set) Finisher Metcon (No Measure) 4 SETS FOR QUALITY 10 DB Renegade Rows 10 DBL DB Hammer Curls 10 DBL DB...Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 400m Run 3 Rds: 10 Barbell Deadlifts 10 Hang Power Cleans 10 Strict Press 10 Burpees Workout Class WOD BLK-OUT (AMRAP – Rounds and Reps) AMRAP 40:00 with a Partner: 5 Deadlifts 95/65 5 Hang Power Cleans 5 Front Squats 5 Push Press 5 Back Squats *800m Run *1 Partner runs an 800m while the other works on the barbell complex. Continue through complex until partner returns from run… Then switch and continue where partner left off in the complexRead more

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 400m Group Run Into… AMRAP x 5 MINUTES (w/ a pair of light DBs) 5 Inch Worms 10 Alt. Cossack Squats 5/5 SA Deadlifts 10 Hang Muscle Cleans Workout Metcon (Time) 3 ROUNDS FOR TIME 400m Run 30 DB Hang Power Cleans 50m DB Farmer Carry 30 Air Squats -15:00 Hard Cap- (Score is Time)Read more