BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 3 ROUNDS :30 Single Unders 10/10 Single Leg Romanian DL 5/5 DB Strict Press Into… 2 ROUNDS :30 High Jump Single Unders 10/10 Single DB Front Rack Lunges 5/5 DB Strict Press Strength Metcon (Weight) EMOM x 10 MINUTES MIN 1- 8-10 DB Arnold Press MIN 2- 10-12 Bent Over Row *Loading should be moderate-heavy or heavy. (Score is Weight) Workout Metcon (Time) 6 ROUNDS FOR TIME 15 Air Squats 10 DB Split Jerk (50/35)|(35/20) 40 Double Unders -12:00 Hard Cap- (Score is Time)Read more

BLK LBL Fitness Club – Virtual CrossFit Warm-up Warm-up (No Measure) 400m Run or 500m Row (athlete choice!) into… 2 SETS 10 Alternating Groiners 10 Glute Bridge-Ups 10 Alternating Heel & Knee Grab Then into w/ DBs… 2-3 QUALITY SETS 7 Strict Press (press and hold at top) 7 Straight Leg Deadlift 7 Bent Over Rows Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 18 MINUTES 10 DB Burpees 15 DB Deadlifts 35/25 35 Sit-Ups (Score is Rounds + Reps) Finisher Metcon (No Measure) FOR QUALITY* 1:30 Tuck Hold 1:30 Plank Hold 1:30 Hollow Hold 1:30 Plank Hold *Each exercise is on a running clock, accumulating as much time in the position as possible. (No Measure)Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) EMOM x 6 MINUTES Min 1 – 5 Burpees + 5 Tuck Jumps Min 2 – 8 Slam Ball Deadlifts + 8 Slam Ball Push Press + 5 Slam Balls* * Virtual use 2 DBs Workout Metcon (AMRAP – Reps) 4 SETS FOR MAX REPS 1:00 – Slam Balls (30/20)|(20/10) or DB Thrusters 1:00 – Push-ups 1:00 – Box Jumps (24/20) 1:00 – Sit-ups 1:00 – Cal Bike or Run -Rest 1:00 b/t Sets- (Score is Reps) Finisher Metcon (No Measure) 3 SETS 30 Slam Ball Flutter Kicks :30 Hollow Hold -Rest As Needed Between Sets- (No Measure)Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 3 ROUNDS (6:00 MINUTE CAP) 5 Push Up to Pike 10 Alt. Groiners 5 Barbell RDL 10 Alt. Elbow Punches 5 Front Squats Workout Holleyman (Time) 30 Rounds for time of: 5 Wall-Ball Shots, 20# /14# 3 Handstand Push-ups 1 Power Clean, 225#/ 155#In honor of U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MT, was killed on August 30, 2004To learn more about Holleyman click here Virtual Workout – Limited Equipment Metcon (No Measure) Modified Holleyman 30 Rounds for Time: 5 DB Thrusters 3 DB Push Ups 1 Devils PressRead more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 5 Cal Bike or 100m Run 5 Push Up to Pike 8 Slow Scap Pull Ups or Push Ups 8 Slow DB Deadlifts Extended Warm-up Warm-up (No Measure) EMOM x 10 MINUTES Min 1 – :50 Bike @ Moderate Pace or Jog Min 2 – :20 Hollow Hang into 5 Perfect Kip Swings * VIRTUAL = :20 Hollow Hold + 5 V Ups (No Measure) Workout Metcon (Time) 4 ROUNDS FOR TIME 20 Alt. Single DB Up-Downs (50/35)|(35/20) 25 Pull-Ups * * Virtual = Push Ups (Score is Time) Cool Down Warm-up (No Measure) FOR RECOVERY 5:00 EZ Pace Bike or Jog (No Measure)Read more