BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 3 ROUNDS (7:00 Cap) 10 Cal Bike 5 Inch Worms 5 Standing Sots Press 5 Sots Press in Quarter Squat 5 Sots Press in Full Squat 5 Jumping Squats in Back Rack 10 Cossack Squats Strength Metcon (Weight) E2MOM x 12 MINUTES 5 SA DB Deadlifts R 5 SA DB Snatch R 5 SA Push Press R 5 SA Front Squats R 5 SA DB Deadlifts L 5 SA DB Snatch L 5 SA Push Press L 5 SA Front Squats L (Score is Weight) Workout Metcon (No Measure) EMOM x 12 MINUTES MIN 1 – 10 Overhead Squat (115/75)| (75/55) OR PVC Pipe for Skill acquisition MIN 2 – 20 Alt DB Snatches (35/25) MIN 3 – 200m Jog or :25 out and back (No Measure)Read more

BLK LBL Fitness Club – Virtual CrossFit Warm-up Warm-up (No Measure) 3 ROUNDS (8:00 Cap) 5 Push Up to Pike 10 DB Deadlifts 10 DB Shoulder Presses 10 Lunges :30 Alt. Plank Shoulder Taps Skill Metcon (No Measure) 5 SETS ON A 15:00 CLOCK… 10/10 Bulgarian Split Squats (holding DB at side) 10 Glute Bridges (pause :02 at top) :30 Hollow Rock Hold (No Measure) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 8 MINUTES 20 Single DB Lunges (35/20) 20 DB Ground to Overhead 10 V Ups -Rest 2:00- AMRAP x 4 MINUTES 10 Single DB Lunges 10 DB Ground to Overhead 5 V Ups (Score is Rounds + Reps)Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) AMRAP x 8 MINUTES :20 Butt Kickers :20 High Knees :20 Jumping Jacks 100m Run 10 Scap Push Ups 5 Negative Push Ups 10 DB Deadlifts Workout Metcon (Time) 3 SETS 800m Run 30 Hand Release Push-Ups 20 DB Hang Power Cleans (50/35)|(35/25) -Rest 1:30 b/t Sets- (Score is Time) Finisher Metcon (No Measure) 2-3 SETS 7/7 Single DB Shoulder Press (:01 Pause Overhead) 20 Slow Heels Taps Over DB 20 Slow DB Russian Twist (No Measure)Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) AMRAP x 3 MINUTES 10 Alt Groiners 10 Bootstrappers 10 Cossack Squats Into… AMRAP x 4 MINUTES 10 Elbow Punches w/ Empty Barbell 10 BB Strict Press 5 Front Squats 10 Alt Step-Ups Strength Metcon (No Measure) 5 Sets: 5 Tempo Front Squats w/ 2 DB @3131 10/10 Fire hydrants :30 Glute Bridge Hold Workout Metcon (Time) FOR TIME 6-9-15-21 DB Thrusters 35/20 15-12-9-6 Box Jumps (30/24) (Score is Time)Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 100m Run Easy 10 Scap Push-Ups 5 Inch Worms + Push-Up 10 Bootstrappers Into… AMRAP x 5 MINUTES 100m Run Moderate pace 10 Up-Downs 10 Groiners Workout Death Row (AMRAP – Rounds) EMOM x 20 MINUTES MIN 1 — 20 Cal Row MIN 2 — 15 Burpees *Scale as needed to accomplish the work in each minute in :50-:45 or less.MIN 1 NO ROWER OPTION : 15 Jumping Air Squats Finisher Metcon (No Measure) FOR QUALITY 3 Rds: 5 Perfect Push Ups Tempo @3131 15 V Ups :30 Plank Hold (No Measure)Read more