BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 2 ROUNDS 10 Up-Downs 6/6 Single Arm Ring Row 31 Single-Unders 8 Med. Ball Front Squats 8 Med. Ball Push Press to a target Workout “LET THE BALL DROP” (AMRAP – Rounds and Reps) AMRAP x 12 MINUTES** 12 Ring Rows 31 Double-Unders 19 Wall Balls **New Benchmark Workout **Every minute on the minute, including 3-2-1 GO, perform 5 burpees (Score is Rounds + Reps)Read more

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 2 ROUNDS 1:00 Row with ½ Slide in 10 Alt. Step-Ups 5/5 Single Arm DB Strict Press Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 13 MINUTES 250m Row 17 Box Jumps 9 DB Strict Press (Score is Rounds + Reps)Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 1:00 Foam Roll Upper Back/T-Spine 1 ROUND… 5 Inch Worm + Push-Up 10 Double DB Sumo DL 10 Double DB Bent Over Row 2 ROUNDS… 10 Scap Push-Ups 5 Bootstraps 10 Double DB Swings 10 DB Deficit Push-Ups After the Warm-Up, have athletes get into groups of 2-3 and grab a barbell to set up on a Bench Press Rack. 1 ROUND EACH with empty bar: 5 Tempo Bench Press (5121) Pausing :01 at the bottom (stay engaged!) and :01 at the top 5 Bench Press- no tempo Strength Bench Press (4 x Max Reps) 4 SETS Max Reps BW Bench Press* -Rest as Needed b/t Sets- *If unable to bench press current BW for at least 6-8 reps, perform 5 sets at a weight that 8-10 reps are doable but challenging. Goal is to match reps each set. Workout...Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 3 ROUNDS… :30 Row (EZ → Mod → Hard) 10 Inch Worms → 10 BW Goodmornings → 10 BB Goodmornings 10 Scap Pull-Ups → 5 Tight Kip Swings → 5 Kipping Hanging Knee Raises Partner Workout Metcon (Time) IN TEAMS OF 2… 4 ROUNDS FOR TIME* 20 Deadlift (275/185)|(185/135) 40 Toe 2 Bar 60 Cal Row *P1 works while P2 rests. Workout must be completed in order. Split reps b/t partners any way. **Additional Challenge — Double Overhand Grip for the DL and no bar slamming. -32:00 Time Cap-Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 3 SETS FLOW SQUAT WARM-UP 10/8 Cal on Bike 10 Bootstrapper Squats 10 Alt Reverse Lunges w/ a Twist 10 Alt Leg Swings 10 Alt Knee Pull to Chest Into… 2 SETS BARBELL FRONT RACK WORK :30 L/R Tricep Smash in Rig 10 Alt Front Rack Punches in Rig 10 Elbow Punches from Back Rack Strength Front Squat (5-5-5) 5-5-5 Front Squat* *Set 1 – 30-40% x 5 Set 2 – 40-50% x 5 Set 3 – 50-60% x 5 *Deload week from Wendler. Reps should be smooth and mechanics perfect. Workout Metcon (Time) FOR TIME 21-15-9 Thruster (95/65)|(65/45) Burpees to Target (6″) -9:00 Hard Cap- Optional Cool Down Warm-up (No Measure) FOR RECOVERY 2:00 Calm Nasal Breathing 4:00 Flow Stretching 2:00 Calm Nasal BreathingRead more