BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 2 ROUNDS 1:00 Row/Run/Bike 10 Glute Bridge-Ups → 5/5 Single Leg Bridge Ups 8 KB/BP Deadlifts 8/8 Single Arm Russian Kettlebell/Backpack Swing Workout Metcon (No Measure) EMOM x 15 MINUTES MIN 1 – 15/12 Cal Row MIN 2 – 8 Wall Balls + 8 Push-ups MIN 3 – 16 Russian Kettlebell Swings (No Measure) Workout – HOME Metcon (No Measure) EMOM x 15 MINUTES MIN 1 – :45 Cardio MIN 2 – 8 Backpack Thrusters + 8 Push-Ups MIN 3 – 16 Backpack Russian Swings (No Measure) Optional Finisher Metcon (No Measure) 3 SETS 15 KB or BP Side Bends/Side 30 Hollow Rocks 15 Side Plank Leg Raises/Side -Rest as needed b/t sets- (No Measure)Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 4 Rounds, Increasing Effort Each Round 100m Run 10 Alt. Box Step Ups > Box Jumps (at halfway point) 10 Wide Grip Behind Neck Push Press w/Barbell or DB Push Press 5 Jumping Air Squats Workout Metcon (Time) FOR TIME 40 BB or Double DB Ground to Overhead (95/65) 40 Weighted Sit Ups with 1 light DB on Chest 40 Push-ups 40 Power Snatch (95/65) or Alt DB Snatches 40 Box Jumps (24/20) Every Minute, Including at 3,2,1…go, Perform 3 Up-Downs (Score is Time) Finisher Metcon (No Measure) 3 ROUNDS FOR QUALITY 1:00 Wall Sit 1:00 Glute Bridge *No Rest Between Minutes (No Measure)Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 3 Rounds: 10 Air Squats 5 Walk out + Double Push Up 10 Press UPs 10 Up Downs Skill Metcon (No Measure) 10:00 EMOM Min 1: 200m Jog Min 2: AMRAP 5 DB or BB Power Cleans + 5 Front Squats + 5 Push Press Workout Metcon (3 Rounds for time) 0-10:00 Complete: “Fran” 21-15-9 Thrusters (BB or DB) Pull Ups or Bent Over Rows 10-20:00 Complete: “Karen” 150 Wall Balls (20/14) or 150 Box Step Ups with (20/15 weight) * *Based on Equipment 20-FINISH Complete: 800m Run For TimeRead more

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) EMOM X 6 MINUTES MIN 1- :50 Bike/Run/Row/Jumping Jacks MIN 2- AMRAP: 6 Medicine ball front squats + 6 med. ball push presses to target Workout Metcon (AMRAP – Rounds and Reps) IN TEAMS OF 2… AMRAP x 16 MINUTES 6 Wall Balls 6 Jumping Pull-Ups 6 Sit-Ups *P1 completes 2 rounds, while P2 bikes for max calories (Score is Rounds + Reps) Workout – HOME Metcon (AMRAP – Rounds and Reps) AMRAP x 16 MINUTES 6 Backpack Thrusters 6 Backpack Bicep Curls 6 Sit-Ups 1:00 Run (Score is Rounds + Reps)Read more

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 2 ROUNDS :30 Row Feet on straps (or :30 Backpack Deadlifts) 10 Scap Push-Ups :30 Row Arms & Hips only (or :30 Backpack Deadlifts) 25ft (:15) High Knees + 25ft (:15) Butt Kickers :30 Row Arms + Hips + ½ slide in (or :30 Backpack Upright High Pulls) 20 Alt. Skaters :30 Row *Full Strokes (or :30 Backpack Russian Swings) Workout Metcon (AMRAP – Reps) 3 SETS 2:00 Max Cal Row -Rest :30- 2:00 Max Shuttle Runs, 20m -Rest 1:00- (Score is Total Calories + Meters) Workout – HOME Metcon (AMRAP – Reps) 3 SETS 2:00 Max Backpack Russian Swings -Rest :30- 2:00 Max Shuttle Runs, 20m -Rest 1:00- (Score is Total Swings + Meters) Optional Finisher Metcon (No Measure) 3 SETS 10 Perfect Push-Ups 1:00 Plank -Rest 1:00 b/t Sets- (No Measure)Read more