BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 8 Cal Row 10 Alt. Plank T-Twists* 20 Walking Lunges *From a plank, twist into a side plank and create a “T” shape with the body, reaching one arm up to the ceiling. Workout Metcon (5 Rounds for time) EVERY 3:00 FOR 5 SETS 10/8 Cal. Row 30 Russian Twists 20 Alt. DB Front Rack Lunges (Score is Each Set for Time) Optional Finisher Metcon (No Measure) 2-3 SETS :45 MAX Bicep Curls :30 Rest :45 MAX Superman Swimmers :30 Rest (No Measure)Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) PARTNER AMRAP – 4 MIN P1: Row (Moderate Pace, Nasal Breathing) P2: Completes (then athletes switch!) 8 Groiners 8 Scap Push Ups 8 Scap Pull Ups -Rest 1:00- PARTNER AMRAP – 4 MIN P1: Row (Moderate to Fast Pace) P2: Completes (then athletes switch! 8 BB RDL’s 8 BB Hang Muscle Cleans 8 BB Hang Power Cleans From here, go into a brief 2:00 foam rolling session for the lats and upper back Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 7 MINUTES 1-2-3-4…and so on Bar Muscle-Ups 2-4-6-8..and so on Hang Power Clean (155/105)|(115/75) -Rest 3:00- AMRAP x 5 MINUTES Pick-Up Where You Left Off! (Score is Rounds + Reps) Finisher Metcon (No Measure) 3 SETS 30 MB Russian Twists or 15/15 Side Throws 20 Weighted Glute Bridge-Ups (MB or DB) (No Measure)Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) :30 Single Unders :30 Single Leg Single Unders (Left) :30 Single Leg Single Unders (Right) :30 Backwards Single Unders* :30 Double Under/ Double Under attempts *Rope rotates in the opposite direction -THEN- AMRAP X 4 MINUTES 5/5 BB Single Leg RDL 5 BB Strict Press 5 BB Push Press 5 BB Push Jerk 10 Lunges Strength Metcon (Weight) 5 SETS* 2 Push Press + 1 Push Jerk + 1 Split Jerk *Start moderate-light and build to moderate-heavy set with perfect mechanics. Bar can come from the rack or the floor. (Score is Load) Workout Metcon (AMRAP – Reps) EMOM x 12 MINUTES MIN 1 – MIN 1 – 7 Push Press then Max Push Jerks Until :50 (115/75)|(75/55) MIN 2 – 5 Burpees then Double Unders Task Priority* *Intro – 75 Fast Single Unders Intermediate – 40 Double Unders Advanced...Read more

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 2 ROUNDS (2:30 CAP) 3 Push-Up to Pike (Down Dog) 4 LIGHT KB Suitcase Deadlifts 5 Cal. Row -Rest :30 // Quick Teaching- 2 ROUNDS (2:00 CAP) 8 Alt. Shoulder Taps in Pike Position 6 Cal. Row 4 Moderate-Heavy KB Suitcase Deadlifts Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 12 MINUTES 21 Calorie Row 15 Pike Push-Ups 9 KB Suitcase Deadlifts (Score is Rounds + Reps) Optional Finisher Metcon (No Measure) 2-3 SETS 15 Glute Bridge Ups 1:00 Glute Bridge Hold 15/15 Clam Shells :30/:30 Side Plank (No Measure)Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 1 ROUND… 5 Walking Inchworms* 10 Lunges w/ Torso Twist 10 Scap Pull-Ups 2 ROUNDS… 10 Up-Downs 5/5 DB Sumo DL 20 Shoulder Taps 5 Kip Swings 3 ROUNDS… 2 Wall Walk 5/5 DB Push Press 5/5 DB Swings 5 Kip Swings Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 20 MINUTES* 2 Muscle-Ups 4 Handstand Push-Ups 8 Alt. DB Hang Snatch (Athlete Choice, Heavy) *DB SNATCHING NATE — Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his son Parker. (Score is Rounds + Reps)Read more