BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 1 ROUND 15 High Knees 15 Butt Kickers 7/7 Forward + Back Leg Swings (L/R) Into… 3 ROUNDS (R1 → R2 → R3) 7 KB Deadlift → 7 Russian KB Swings → 7 KB Swings 5/5 SA Ring Rows → 5 Push-ups → 5 Ring Rows 5 Updowns → 5 Burpees → 5 Burpee to a plate – 7:00 Time Cap – Workout Metcon (Time) 3 ROUNDS FOR TIME 400m Run 21 Kettlebell Swings 15 Ring Rows 9 Burpees to a plate -15:00 Hard Cap-Read more

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) :45 Row → :45 Row → :45 Row 10 Air Squats @31X1 (:03 descent) → 10 DB Front Squats → 10 DB Front Squats w/ a “pop”* 10 Push-Up to Down Dog → 10 DB Strict Press → 10 DB Push Press Workout Metcon (Time) FOR TIME 30-20-10 Cal. Row DB Thrusters -12:00 Hard Cap- Optional Finisher Metcon (No Measure) 2-3 SETS 10 DBL DB Bicep Curls 15 Single DB Overhead Tricep ExtensionRead more

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 1-2 ROUNDS (5 MIN CAP) 20 Med. Ball Toe Touches* 4 Medicine Ball Deadlifts 20 Single-Unders → Double-Unders 4 Medicine Ball Deadlift + Shrugs :20 Hollow Rock → 10 Tuck-Ups 4 Medicine Ball Power Cleans Workout Metcon (5 Rounds for time) EVERY 3:00 FOR 5 SETS 50 Double-Unders 20 Medicine Ball Power Cleans 15 Tuck-Ups Optional Finisher Metcon (No Measure) 2-3 SETS 30 Russian Twists 15/15 Side Hip Raises 1:00 Glute Bridge HoldRead more

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 2 ROUNDS (5 MIN CAP) 5 Ring Rows 5 Inch Worms w/pus-up 1:00 Row 10 KB Sumo Deadlift High Pulls Immediately into a trial run … :30 Row @ a Moderate Pace :30 Recovery Row Rest for 2-3 minutes before officially starting the workout! Workout “ALL IN” (8 Rounds for distance) 4 SETS :30 Max Meter Row :30 Rest -Rest 2:00- 4 SETS :30 Max Meter Row :30 Rest *For both efforts, set the rower to :30 on / :30 intervals for 4 Sets. Optional Finisher Metcon (No Measure) 2 SETS 10 Scap Push-Ups 5/5 Single Arm DB Bent Over Row 10/10 Single Leg RDLRead more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 1 ROUND… 25ft Butt Kickers 25ft High Knees 25ft High Skips 25ft Partner Banded Running (25ft Each Partner) AMRAP x 6 MINUTES… 5 MB Front Squats 5 MB Push Press to Target 5 MB Thrusters 100m Run Partner Workout Metcon (Time) IN TEAMS OF 2… 4 ROUNDS FOR TIME* 400m Run 60 Wall Balls (20/14)|(14/10) 60 Box Jumps (24/20) *Partners run the 400m together. For the WB and BJ, Partner 1 works while Partner 2 rests. Complete the work in order. Reps can be split up any way. **For the WB and BJ, resting partner must hold a Single KB (53/35) in the Goblet Position. If bell goes to the ground before all 120 reps are finished each round, team must stop work and each athlete performs 3 push-ups. Bell goes to ground during the runs. -37:00 Time Cap-Read more