BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 1 ROUND (:45 ON // 15 OFF) MVMT 1 – Burpees -:15 Rest- MVMT 2 – Row -:15 Rest- MVMT 3 – Knee Push-Ups -:15 Rest- MVMT 4 – KB Sumo Deadlifts -:15 Rest- MVMT 5 – Alt. Deadbugs Workout Metcon (3 Rounds for reps) 3 SETS FOR MAX REPS 1:00 MAX Cal. Row 1:00 MAX Box or Bench Dips 1:00 MAX KB SDHP 1:00 MAX Sit-Ups -1:00 Rest b/t Sets- (Score is Reps for Each Set)Read more

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 2 ROUNDS… 10 Arm Haulers 10 Sit Ups 2 ROUNDS… 5/5 Tempo DB Strict Press (30X1) 10 Box Jumps + Step-Down (Low Box) Workout Metcon (Time) 2 ROUNDS FOR TIME 10 DB Strict Press 10 Box Jumps -Rest 1:00- 2 ROUNDS FOR TIME 10 DB Push Press 10 Box Jump Overs -Rest 1:00- 2 ROUNDS FOR TIME 10 DB Push Jerks 10 Burpee Box Jump Overs -12:00 Hard Cap- (Score is Time) Optional Cool Down Warm-up (No Measure) FOR RECOVERY 5:00 of Flow Stretching (No Measure)Read more

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) Buy In: 200m Run (Warm-Up Pace) AMRAP x 4 MINUTES 10 Alt. Groiners 5 Jumping Air Squats 10 Glute Bridge Ups 5 Ring Rows Buy Out: 400m Run (Workout Pace) Partner Workout Metcon (AMRAP – Rounds and Reps) IN TEAMS OF 2 … ON A 14:00 RUNNING CLOCK… P1 COMPLETES… 400m Run WHILE P2 PERFORMS AMRAP OF… 20 Air Squats 15 Russian KBS 10 Ring Rows *Partner 1 is the timer, while Partner 2 completes AMRAP. When P1 returns from run, partners switch and P1 picks up where P2 left off. (Score is Rounds + Reps)Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) GENERAL WARM-UP (7:00) 2:00 on any monostructural piece (moderate!) INTO… 2 SETS 10 PVC Passes (straight arms and controlled) 10 PVC Snatch Balance (to ½ Squat Power) 10 PVC Back Back Squats (:02 pause in the bottom) 10 PVC Behind the Neck Presses (from the bottom of the last squat!) 20 PVC Hops (jump from side to side) Strength Snatch (3RM) ON A 20:00 RUNNING CLOCK… Build to 3RM Snatch* *Power or Full, Athlete Choice (Score is Load) Workout Isabel (Time) For Time: 30 Snatches, 135# / 95#*Last seen 2018Read more

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 2 ROUNDS (6 Min Cap) 3 Up-Downs + 5/5 Single Arm DB Sumo DL 3 Up-Downs + 5/5 Single Arm DB Snatch 3 Up-Downs + 5/5 Single Arm Front Rack Lunges Workout Metcon (Weight) EMOM x 16 MINUTES MIN 1 – 5 Up-Downs + 15 DB Sumo Deadlifts MIN 2 – 5 Up-Downs + 10 DBL DB Snatches MIN 3 – 5 Up-Downs + 14 Alt. Front Rack Lunges MIN 4 – :45 MAX Hollow Hold (Score is Load)Read more