BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 5 Scap Pull-Ups 5 Kipping Swings 5 Inch Worms + Push-Up 5 Jumping Squats 5 Up Downs Workout Barbara (Time) Five Rounds for time: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats *3-minute rest after each round*RECOVERY OPTION Sets 1,3 & 5 – Barbara @ Smooth Pace Sets 2 & 4 – Row or Bike 5:00 for Cals Cool Down Warm-up (No Measure) FOR RECOVERY 3:00 Slow Pedal on Bike 3:00 Foam Rolling QuadsRead more

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 1 ROUND* 1 Burpee 2 Air Squats 3 DB Push Press 4 Push-Ups 5 DB Front Squats 6 Ring Rows or DB Bent Over Rows 7 DB Suitcase (or Sumo) Deadlifts 8 Sit-Ups 9 DB Hang Power Cleans 10 Mountain Climbers (1 Right + 1 Left = 1 Rep) 11 DB Thrusters 12 Double-Unders (or 24 Single-Unders) Workout “12 DAYS OF NC30” (Time) FOR TIME Day 1 – Burpee Day 2 – Air Squat Day 3 – DB Push Press Day 4 – Push-Up Day 5 – DB Front Squats Day 6 – Ring Rows or DB Bent Over Row Day 7 – DB Deadlifts Day 8 – Sit-Ups Day 9 – DB Hang Power Cleans Day 10 – Mountain Climbers Day 11 – DB Thrusters Day 12 – Double-Unders -18:00 Hard Cap- *Workout flows just like the Holiday song…each...Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 400m Group Jog Into… AMRAP x 4:00 10 Supermans 10 Scap Push Ups 5 Push Up to Pike Strength Push Press (5-5-5) 5-5-5 Push Press* *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 (3 Rounds for time) 3 SETS 500m Row 400m Run -Rest 2:00 b/t Sets- Finisher Metcon (No Measure) 3 SETS 15 Tuck-Ups on Rower 30 Glute Bridge-UpsRead more

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 2 ROUNDS OF: 20 Air Squats 10 Up Downs 5 KB Deadlifts Into… 2 ROUNDS OF: 20 Goblet Squats 10 Groiners 5 Russian KBS’s Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 12 MINUTES 250/200m Row 10 KB Goblet Squats 15 Russian KB Swings 10 Tuck-UpsRead more

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) AMRAP x 4 MINUTES 6/6 SA Sumo Deadlifts → 12 Alternating SA DB Sumo Deadlift High Pulls 8/8 SA DB Push Press → 16 Alternating Lunges 100m Jog → 100m Run Workout Metcon (Weight) EMOM x 15 MINUTES MIN 1 – 20 Alt. DB Snatches MIN 2 – 20 Single DB Reverse Lunges* MIN 3 – 200m Run *Hold DB on Front, Back, or Shoulder.Score is weight on the DBRead more