BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 1 ROUND (7 MIN CAP) 10 Strokes, Drill #1 5 Inch Worms w/push-up 10 Strokes, Drill #2 10 Glute Bridge-Ups 10 Strokes, Drill #3 10 Ring Rows 10 Strokes, Drill #4 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 Warm-up (No Measure) 2 SETS 5-8 Rower Pike Ups 5-8 Rower Hamstring Curls 1:00 Post-Workout Row Cool DownRead more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 2:00-3:00 Body Flow Stretching & Warm-up (Start this toward end of warm-up) Flow through 10 reps of each… Air Squats Trunk Twist Arm Crosses Arm Circles Bootstrapper Squats Then… Barbell Warm-Up – 2 SETS… 5 Deadlifts 5 Muscle Clean → Power Clean 5 Push Press 5 Push Jerks Workout Crossfit Games Open 20.4 (Ages 16-54) (Time) For time: 30 box jumps, 24 in/20 in 15 clean and jerks, 95 / 65lb 30 box jumps, 24 in /20 in 15 clean and jerks, 135 / 85 lb 30 box jumps, 24 in /20 in 10 clean and jerks, 185 / 115 lb 30 single-leg squats 10 clean and jerks, 225 / 145 lb 30 single-leg squats 5 clean and jerks, 275 lb / 175 lb 30 single-leg squats 5 clean and jerks, 315 lb / 205 lb Time cap: 20 minutesRead more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 2-3 min of Thoracic mobility with a foam roller then foam rollers go away and grab a barbell! 1 set of each, starting with: 15 Banded Face Pulls 10 BB Strict Press 5/5 Split Squats Then: 15 Banded Lat Pull Downs 10 BB Push Press 10 Alt Jumping Lunges Then: 20 Shoulder Taps 10 BB Push Jerks 10 Alt Jumping Lunges Strength Metcon (Weight) ON A 12:00 RUNNING CLOCK… Build to “Moderate-Heavy” Set of the Following Complex*: 1 Push Press 2 Push Jerks 1 Split Jerk *Bar should come from the ground and be power cleaned to the shoulders. Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 4 MINUTES 4 Jerks (155/105)|(115/75) 4 Lateral Burpee Over Bar -Rest 2:00- AMRAP x 3 MINUTES 3 Jerks (135/95)|(95/65) 3 Lateral Burpee Over Bar Optional Cool Down Warm-up (No Measure) FOR RECOVERY...Read more

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