BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 2 ROUNDS (6 min. cap) 50m Skip 50m Jog 8 DBL DB (or KB) Suitcase Deadlifts + 50m Farmer’s Carry* 50 Single-Unders → 30 Jumps w/ double hip taps** (no rope needed) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 12 MINUTES 200m Run 100m DBL DB Farmer Carry (Heavy) 50 Double-Unders Optional Finisher Warm-up (No Measure) 2-3 SETS 10/10 Single Arm DB Bent Over Rows 20 Alt. Penguin Heel TapsRead more

BLK LBL Fitness Club – ZM:30 Extended Warm-up Warm-up (No Measure) 2 ROUNDS 5 Burpees 10 Air Squats 5/5 DB Sumo Deadlift 10 Medicine Ball Push Press (throw to a target) 5/5 DB Push Press (focusing on an aggressive punch up, locking out the elbow, arm by the ear) Workout Metcon (2 Rounds for time) 2 SETS 5 ROUNDS FOR TIME 10 Wall Balls 10 Alt. DB Snatch Rest 3:00 b/t Sets -16:00 Hard Cap-Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 3 ROUNDS 15 Jumping Jacks 5 Bootstrappers + 5 Burpees 15ft Bear Crawl 10 Groiners + 10 Air Squats 10 Elbow Punches + 5 Press from Front Rack Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 14 MINUTES 500m Row 21 Air Squats 15 Shoulder to Overhead (95/65)|(65/45) -Rest 3:00- AMRAP x 3 MINUTES Max Burpee to Target* *Ideal target height is 6″ above standing reachScore is total rounds + reps. For the burpees, every 10 reps = 1 round. If athlete gets 25 reps it would be 2 rounds + 5 reps. Optional Finisher Warm-up (No Measure) NOT FOR TIME 2-4-6-8-10-8-6-4-2* DB DBL Bicep Curls (35/25)|(25/15) DB DBL Bent Over Row *For both movements, both arms move at the same time.Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 3 ROUNDS* 60 Single Unders 10 Lunge → Goblet Lunge → 4/4 KB OH Lunge 7 Push-ups → :20 Ring Support Hold → 7 Dip Negative 10 KB DL → 10 KB Russian Swing → 7 KB American Swing 10 Sit-up → 10 Leg Lift → 10 Hanging Knee Raise Workout Metcon (4 Rounds for reps) 4 SETS* 1:00 Russian KB Swings (70/53)|(53/35) 1:00 Box Jumps (24/20) 1:00 Plate OH Lunge (45/35)|(35/25) 1:00 Alt. V-Ups or Bicycle Crunches -Rest 1:30 b/t Sets- *Athletes should start each set at a different station and complete the full set in that new order. Rotate down the list.Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 3:00 BIKE INCREASING EFFORT MIN 1: EASY MIN 2: EASY+ MIN 3: MODERATE -THEN- 3 ROUNDS FOR TIME 10 Tempo Air Squats (33X1) 15 PVC Good Mornings 10 Cossack Squats **5 MIN CAP on the 3 Rounds** Workout NCFIT Baseline – Strength (Weight) ON A 20:00 RUNNING CLOCK… Build to 5RM Back Squat*Rest at Least 5:00 before Sprint Effort. NCFIT Baseline – Sprint (AMRAP – Reps) AMRAP x 2 MINUTES Max Calorie Bike Optional Cool Down Warm-up (No Measure) OPTIONAL COOL DOWN 3 SETS WITH A PARTNER Alternate 1:00 Slow Pedal & 1:00 Flow Stretching* *Cycle between… Up-Dog Down-Dog Seated Forward Fold Trunk Twist (L) Trunk Twist (R)Read more