BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 1 ROUND 10 Scap Push-Ups 5 Push-Up to Pike 10 Air Squats 5 Cal Row into… 1 ROUND 10 Alt DB Renegade Rows 10 MedBall Front Squats 5 Cal Row Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 12 MINUTES 12/10 Cal. Bike 12 Alt. DB Renegade Rows 12/10 Cal. Row 12 Wall Balls (Score is Rounds + Reps) Optional Finisher Metcon (No Measure) 2-3 SETS :30 Calf Raises (on an elevated surface) :30 Rest :30 Alt. Deadbugs -1:00 Rest b/t Sets- (No Measure)Read more

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) EVERY 1:30 FOR 2 SETS 50m Run 6 DB Suitcase Deadlifts 8 Scap Push-Ups Tuck/Hollow Hold for the remainder of time! – 1:00 Rest- EVERY 1:30 FOR 2 SETS 50m Run 6 DB Hang Muscle Cleans 8 Knee Push-Ups Tuck/Hollow Hold for the remainder of time Workout Metcon (4 Rounds for time) EVERY 3:00 FOR 4 SETS 200m Run 20 Hang Power Cleans 20 Push-Ups (Score is Each Set For Time) Optional Finisher Metcon (No Measure) 2-3 SETS 10 DB Hammer Curls 10 DB Pull-Overs (No Measure)Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) ON A 10:00 RUNNING CLOCK…3-4 ROUNDS 100m Run 10 Reverse Lunges w/ Twist 10 Push Up to Pike 8 Box Step Ups 8 Up Downs (:01 Pause in Perfect Plank) Workout Metcon (Time) FOR TIME* 400m Run 50 Box Jump + Step-Down (24/20) 40 DBL KB Front Rack Lunges (35/25) 30 Hand Release Push-ups 50 Up-Downs 30 Hand Release Push-ups 40 DBL KB FR Lunges 50 Box Jump + Step-Down 400m Run *Weight Vest Optional (Score is Time) Cool Down Warm-up (No Measure) FOR RECOVERY 5:00 Flow Stretching – Full Body (No Measure)Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 200m Team Run — leave no athletes behind 🙂 2 ROUNDS 5 Inch Worm + Push Up 10 Perfect Stretch* 2 ROUNDS 5 BB Romanian DL 5 Hang Muscle Clean 10 Alt Elbow Punches 5 Strict Press 5 Push Press 5 Back Squats *1 Perfect Stretch = 1 Lunge and Torso Twist (R) + 1 Lunge and Torso Twist (L) + 1 Hamstring Stretch (R) + 1 Hamstring Stretch (L) Extended Warm-up Bear Complex (Build to Moderate-Heavy) Power Clean Front Squat Push Press Back Squat Second Push PressON A 8:00 RUNNING CLOCK… Build to a Moderate-Heavy Set of “Bear Complex” *1 Rep of Bear Complex is… 1 Power Clean 1 Front Squat 1 Push Press 1 Back Squat (or Front Squat) 1 Push Press **Goal of building session is to build quickly to slightly heavier than workout weight and practice...Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) Grab a Kettlebell! 1 ROUND 5 Bootstraps 5/5 Thoracic Rotations 10 Scap Push-Ups 100m Run Into… 3 ROUNDS 10 KB Sumo DL 10 Scap Pull-Ups 5 Kipping Swings 10 Tuck Ups Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 18 MINUTES 15 KB Sumo DL High Pull (70/53)|(53/35) 12 Toes 2 Bar 9 Ring Row or Strict Pull-Up 200m Med Ball Run (20/14)|(14/10) (Score is Rounds + Reps) Finisher Metcon (Weight) 3 SETS* 10 Bench Press (Athlete Choice, Unbroken) 20 Slow Tucks-Ups -Rest as Needed b/t Sets- (Score is Load)Read more