BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 400m Run 3 Rds: 10 Barbell Deadlifts 10 Hang Power Cleans 10 Strict Press 10 Burpees Workout Class WOD BLK-OUT (AMRAP – Rounds and Reps) AMRAP 40:00 with a Partner: 5 Deadlifts 95/65 5 Hang Power Cleans 5 Front Squats 5 Push Press 5 Back Squats *800m Run *1 Partner runs an 800m while the other works on the barbell complex. Continue through complex until partner returns from run… Then switch and continue where partner left off in the complexRead more

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 400m Group Run Into… AMRAP x 5 MINUTES (w/ a pair of light DBs) 5 Inch Worms 10 Alt. Cossack Squats 5/5 SA Deadlifts 10 Hang Muscle Cleans Workout Metcon (Time) 3 ROUNDS FOR TIME 400m Run 30 DB Hang Power Cleans 50m DB Farmer Carry 30 Air Squats -15:00 Hard Cap- (Score is Time)Read more

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 1 ROUND (3:30 MIN CAP) 5/5 SA Strict Press w/:02 pause overhead 5/5 SA Upright High Pulls 5 Cal. Row 5 Up-Downs 1 ROUND (3:30 MIN CAP) 5/5 SA Strict Press* 10 KB Sumo Deadlift High Pulls 5 Cal. Row 5 Burpees *Hold both KBs in the Front Rack position. Perform 5 Strict Presses on the right arm, then 5 presses on the left arm while keeping the other KB positioned in the Front Rack Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 6 MINUTES 6/6 KB Strict Press* 6 KB Sumo Deadlift High Pulls -Rest 2:00- AMRAP x 6 MINUTES 8/6 Cal. Row 6 Burpees *Hold two DBs or KBs in front rack position and press one overhead for 6 repetitions, then switch arms. The arm that is not pressing overhead will be holding the front rack position...Read more

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 2 ROUNDS (5 MIN CAP) 1:00 Bike 5 Bodyweight Lunge-Lunge-Squats 10 Alt. Step-Ups Workout Metcon (Weight) EMOM x 15 MINUTES MIN 1 – 15/12 Cal. Bike MIN 2 – 7 Single DB “Lunge-Lunge-Squat”* MIN 3 – 9 Box Jumps** *1 REP = Right Side Lunge + Left Side Lunge + Squat **Increase Box Height Every Round; Decrease Reps by 1 (Score is Load)Read more

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 2 ROUNDS 100m Run 5/5 Single Arm Ring Rows + 10 Ring Rows :30 Row 10 Scap Push-Ups + 10 Alt. Plank Arm Reaches* 10 Push-Ups *Alt. Plank Arm Reaches: In a tall plank position, extend one arm forward as far as possible, then back to the ground; alternate arms Workout Metcon (3 Rounds for time) EVERY 5:00 FOR 3 SETS 200m Run 20 Ring Rows 20/15 Cal Row 20 Alt. Plank Shoulder Taps 10 Push-Ups -Rest remainder of the Time- (Score is Each Round for Time)Read more