BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) Circle Jog Warm-up! Have the athletes jog in a continuous big circle, as they are jogging…call out some of the exercises below and have them perform the exercise for about :15-:20 then back to the jog. High Knees Butt Kickers Walking Lunge w/ Twist Crab Walk Bear Crawl Broad Jumps Workout Metcon (Time) FOR TIME 1000m Row 800m Run 50 Cal. Bike 500m Row 400m Run 25 Cal. Bike -20:00 Hard Cap-Read more

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) Find a partner and perform… 2 ROUNDS EACH P1: 10 Hollow Rocks + 8 Single Arm DB Deadlift (inside or outside the feet) + 6 Single Arm DB Strict Press P2: Alternating Step-Ups → Box Jumps Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 15 MINUTES 5 Box Jumps 10 Alt. Single Arm DB Hang Clean & Jerks 15 Sit-UpsRead more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 4 ROUNDS FOR TIME* (12 MIN CAP) 200m Row 7/7 SA DB Split Squat Thrusters 9/9 SA Glute Bridge DB Floor Press 25 Plate Jumps :30 Rest *Increase weight on DBs and pace on the rower each round Workout Metcon (Time) FOR TIME 1000m Row Immediately into… 3 ROUNDS 10 Single DB Burpees (50/35)|(35/25)* 20 SA OH DB Lunge** 40 Double Unders *For the burpees, perform 5 with the DB in the L-hand then 5 with the DB in the R-hand. **For the lunges, Alternate legs every rep. Perform 10 reps with DB OH on L-arm then 10 reps with DB OH on R-arm. Optional Finisher Warm-up (No Measure) 3 SETS 10 Strict TTB 20 Controlled Sit-ups (minimize arm throw) -Rest as Needed b/t Sets-Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) AMRAP X 5 MINUTES 8/6 Cal Bike 8 Plate Ground to Overhead With :02 Pause At The Top 8 V-ups -THEN- 3 ROUNDS 25″ Waiter Walk (Each Arm) 15 PVC Pass Throughs Strength Push Jerk (3-3-3-3-3) Push Jerk* *Start moderate and build to heavy, but doable, set of 3. Workout Metcon (Time) FOR TIME 15-12-9 Push Jerk (135/95)|(95/65) 12-12-12 Cal Bike immediately into… 6-9-12 Push Jerk (155/105)|(115/75) 12-12-12 Cal Bike Cool Down Warm-up (No Measure) FOR RECOVERY* 2:00 Walking Rest 3:00 Slow Pedal *Focus on calm, nasal breathing.Read more

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 2 ROUNDS… 5 Inch Worms w/o push-up 5 DB Front Squats 5 DB Push Press 10 Alt. Box Step-Ups Partner Workout Metcon (AMRAP – Reps) IN TEAMS OF 2… AMRAP x 14 MINUTES* P1 – 6 DB Thrusters + 6 Burpees Over DB P2 – Max Box Jumps *Partner 1 completes the designated work, while partner 2 performs Max Box Jumps. Once partner 1 is finished, partners switch. Score is the total number of combined Box Jumps. Optional Finisher Warm-up (No Measure) NOT FOR TIME Accumulate 100 Partner Leg Throws* *Every time you switch, both partners perform 10 DB Bicep CurlsRead more