BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) Play a Game! Then… 3 ROUNDS 20 Plank Medball Taps → Mountain Climbers → Groiners 10 Med Ball Power Clean → Med Ball Push Press → Med Ball G2O 10 Air Squats → Lunges → Sit-ups Recovery Workout Metcon (No Measure) EMOM x 10 MINUTES MIN 1 — AMRAP of 4 Alt. Plate OH Lunges (light) + 4 Up-Downs MIN 2 — Row or Bike, Moderate Effort -Rest 3:00- EMOM x 10 MINUTES MIN 1 — AMRAP of 4 Plate Ground to OH (light) + 4 Push-ups MIN 2 — Row or Bike, Moderate Effort *This recovery effort is to set-up tomorrow’s WZA Qualifier Workout. Pre-gameday, we want a good sweat, lots of ROM, and walk away feeling great. Cool Down Warm-up (No Measure) FOR RECOVERY 10:00 Foam Rolling 5:00 Upper Back & Lats 5:00 Quads & IT BandRead more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 3:00 Bike Then… 2 ROUNDS 15 Jumping Jacks 10 Groiners + Twist 10 Jumping Squats → 10 Jumping Lunges 5 PVC Press from ¼ squat → 5 PVC Press From Split* *PVC press will be from the front rack position, :02 pause at the top Strength Clean and Jerk (1×1) ON A 20:00 RUNNING CLOCK… Build to 1RM Clean & Jerk *Power or Squat, Athlete Choice Workout Grace (Time) For Time: 30 Clean and Jerks, 135# / 95#Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) WITH A 10 MINUTE RUNNING CLOCK.. 200m Run -then- 2 x Line Drills (This will be performed down to the end of the gym and back) High Knees Butt Kicks Toy Soldiers Knee Hugs Side Shuffles -then- 2 ROUNDS :30 Single Unders/Double Unders 10/10 Single Leg RDLs 8/8 Single Arm Front Rack Lunges Workout Metcon (Time) FOR TIME 1000m Row 800m Run 80 Double Unders 40 Single DB Step-Ups (50/35)|(35/25)|(24/20) 500m Row 400m Run 40 Double Unders 20 Single DB Step-Ups (50/35)|(35/25)|(24/20) -24:00 Time Cap- Optional Finisher Warm-up (No Measure) 3 SETS 10/10 Single DB Bent Over Row 10/10 Single Leg Glute Bridge-UpRead more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) AMRAP X 8 MINUTES 8 Air Squats 8 Push-ups 8 Straight Leg Sit-ups 100m Run Workout Big Sexy (Time) 5 Rounds for time: 6 Deadlifts, 315# 6 Burpees 5 Cleans, 225# 5 Chest-To-Bar Pull-Ups 4 Thrusters, 155# 4 Muscle-UpsIn honor of Sgt. Lance “Big Sexy” McLean, 38, of Biloxi, MississippiTo learn more about Big Sexy click hereDeadlift 315/205, 205/155, 155/105, 95/65 Clean 225/155, 185/125, 135/95, 95/65 Thruster 155/105, 135/95, 95/65, 75/55Read more

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up Warm-up (No Measure) 2 ROUNDS EACH P1: 10 (Bear Hug) Slam Ball Alt. Lunges 10 Cat/Cows 20 Russian Twists w/slam ball P2: Easy Pace → Moderate Pace (2nd round) Partner Workout Metcon (AMRAP – Reps) PARTNER WORKOUT IN TEAMS OF 2 … 3 SETS AMRAP x 4 MINUTES P1 – 10/8 Cal Bike P2 – Max Slam Balls -Rest 2:00 b/t Sets-Score is the combined total of slam balls for all 3 sets! Optional Finisher Warm-up (No Measure) NOT FOR TIME 200m Walking LungeRead more