BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 1 ROUND… :30 at each station, non-stop: -Jumping Jacks -Up Downs -Sit Ups -Mt. Climbers Then in teams of 3… AMRAP x 2 MIN P1 – 2 Burpees + 1 Push-Up P2 – KB Farmer’s Carry Hold P3 – Rest AMRAP x 2 MIN P1 – 50m Jog Relay P2 – KB Farmer’s Carry Hold P3 – Rest AMRAP x 2 MIN P1 – 1 Lungester w/ Med Ball (Lunge, Lunge, Thruster then pass to partner)* P2 – KB Farmer’s Carry Hold P3 – Rest Workout Metcon (AMRAP – Reps) PARTNER WORKOUT* IN TEAMS OF 3… AMRAP x 10 MINUTES Max Bench Press (135/95)|(95/65) -Rest 3:00- AMRAP x 10 MINUTES Max 100m Sprints -Rest 3:00- AMRAP x 10 MINUTES Max DB “Lungesters” (40/30)|(30/20)** **1 Rep Lungester = 1 FR Lunge Left + 1 FR Lunge Right + 1 Thruster *Partner...Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) Class 400m jog (or 2:00 bike/row if cannot run)! Then… 4 ROUNDS :20 Mt Climbers :20 Bottom of Squat Hold :20 Inch Worms Workout Filthy Fifty (Time) For Time: 50 Box jumps, 24″ 50 Jumping pull-ups 50 Kettlebell swings, 1 pood 50 steps Walking Lunge 50 Knees to elbows 50 Push press, 45# 50 Back extensions 50 Wall ball shots, 20# 50 Burpees 50 Double unders*Plate Good Mornings, Empty Barbell Good Mornings, GHD Hip Extensions or GHD Back Extensions are all acceptable. Cool Down Warm-up (No Measure) FOR RECOVERY* 4:00 Calf & Ankle Work on KB or Bar 4:00 Dragon Stretch *Each exercise is 2:00 on one side and 2:00 on opposite.Read more

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) AMRAP X 4 MINUTES :30 Bike (Moderate Pace) 10 PVC Push Press with Back Against The Wall :20 Mountain Climbers Workout Metcon (No Measure) AMRAP x 10 MINUTES 12/10 Cal. Bike 10/10 Single Arm DB Push Press 20 Grasshoppers* *In a tall plank position, opposite leg crosses under and over to opposite forearm. Try to make contact with shin to forearm Optional Finisher Warm-up (No Measure) 2-3 SETS 5/5 Single Arm DB Upright Rows @20X2 :45 Ring Plank or Floor PlankRead more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) Game Time! Then… 2 ROUNDS… 20 Jumping Jacks 20 Mountain Climbers 20 Lunges 20 Hollow Flutter Kicks 20 Air Squats 10 Groiners with Twist 10 Forward Leg Swings (each side) 10 Lateral Leg Swings (each side) Recovery Workout Metcon (No Measure) EMOM x 10 MINUTES MIN 1 — AMRAP of 10 Double Unders + 5 Double DB Snatch (light) MIN 2 — Row or Bike, Moderate Effort -Rest 3:00- EMOM x 10 MINUTES MIN 1 — AMRAP of 5 Med Ball Hang Squat Clean + 5 Med Ball Strict Press MIN 2 — Row or Bike, Moderate Effort *This recovery effort is to set-up tomorrow’s Open Workout. Pre-gameday, we want a good sweat, lots of ROM, and walk away feeling great. During this year’s Open we will see a new format every week. Cool Down Warm-up (No Measure) FOR RECOVERY...Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 2 ROUNDS Increasing Effort on Bike in Round 2… 1:30 Bike 14 Step Back Lunges 7 Bent Over Row (w/ empty barbell, :02 pause at chest) 7 Jump Squats (focus on powerful, not high jump) 7 Barbell Good Morning Then into a more specific barbell warm-up… 2 ROUNDS 5 Slow Deadlifts (pausing at mid-thigh) 5/5 Full Grip Elbow Punches 10 Tall Muscle Cleans Strength Power Clean (5×3) 5×3 Power Clean* *Today’s goal is to hit 5 moderate-heavy triples at the same weight across. No misses and perfect mechanics. This is not 3RM. Workout “ELIZA-PLUS” (Time) FOR TIME 27-21-15-9 Power Clean (135/95)|(95/65) Ring Dip or HR Push-up Optional Finisher Warm-up (No Measure) 3 SETS 15 Barbell Bent Over Rows (Supinated Grip) 15 DB Strict Press (Light)Read more