BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 3 ROUNDS 8/6 Cal Bike 8 Up-Down Step Ups 10 Good Mornings Into… 3 ROUNDS w/ empty barbell 5 RDLs 5 Hang Muscle Cleans 5 Hang Power Cleans 5 Box Jumps (build in height every round) Strength Hang Power Clean (3×3) FOR LOAD 3×3* Hang Power Clean *Goal is heavier than the final set of loading in the workout. (Score is Weight) Workout Metcon (Time) FOR TIME* 15-12-9 Hang Power Clean (95/65)|(65/45) Box Jump (24) into… 12-9-6 Hang Power Clean (135/95)|(95/65) Box Jump (30) into… 9-6-3 Hang Power Clean (185/125)|(135/95) Box Jump (30+) *Heights are the same for all athletes. Goal is three increasing heights for the Box Jump. (Score is Time)Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 3 ROUNDS 100m Run 10 Up Downs :30 Dead Hang :30 Plank Hold Into… 2 ROUNDS :30 Alt. Crossovers :30 Alt. Scorpions :30 Alt. Spiderman Lunges :30 Bird Dogs Into… 3 ROUNDS 5 Inchworms + Push Ups 10 Scap Push Ups 10 Scap Pull Ups Skill Warm-up (No Measure) ON A 7:00 RUNNING CLOCK… Pull-Up Progression* *Bar Hold Front / Back Positions Dynamic Kip Swing Kip Swing + Knees-Up Single Pull-up into… 5 SETS FOR QUALITY 2 Kip Swing + 1 Pull-Up + 2 Kip Swing (No Measure) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 12 MINUTES 8 C2B Pull-Ups 200m Run (Score is Rounds + Reps) Optional Cool Down Warm-up (No Measure) FOR RECOVERY 2:00 Lax Ball Pec Smash (L) 2:00 Lax Ball Pec Smash (R)Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 10 Alt. Sampson Stretches 10 Curtsey Squats 5 Inch Worms + Push-Up 10 Up-Downs Partner Strength Clean and Jerk (3-3-3) IN TEAMS OF 2… 3-3-3 Clean & Jerk* *P1 completes 3 Clean & Jerk then P2 completes 3 Clean & Jerk for 1 Set, then build and complete sets 2 & 3. (Score is Weight) Partner Workout Metcon (Time) IN TEAMS OF 2… FOR TIME 120 Wall Balls 60 Clean & Jerk (135/95)|(95/65) 120 Wall Balls 40 Clean & Jerk *P1 works while P2 rests. Workout must be completed in order. Split reps any way. (Score is Time)Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 2:00 Bike (every :30 bump up the pace- start out EZ and finish with a HARD effort) Then… 3 ROUNDS: 10 Alt Box Step Ups 10/10 Single Arm DB Deadlifts 10/10 Single Arm DB Bent Over Rows Workout Metcon (AMRAP – Rounds and Reps) ON A 10:00 RUNNING CLOCK… Max Cal Bike* *Every 2:00 including 3,2,1 go..perform 10 Up-Downs -Rest 3:00- AMRAP x 10 MINUTES 10 Box Jumps (24/20) 10 DB Bent Over Row (50/35)|(35/20) (Score is Rounds + Reps — Add Cals to Reps) Cool Down Warm-up (No Measure) FOR RECOVERY 8:00 of Flow Yoga or StretchingRead more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 3-4 ROUNDS w/ Single KB… 10 KB Romanian DL 5/5 Single Arm KB Bent Over Rows :15 L arm FR Hold :15 L arm OH Hold :15 R arm FR Hold :15 R arm OH Hold 10 “Strict Burpees” *Strict Burpee = Air Squat Down + Sprawl Back + Push-up + Sprawl Up + Air Squat Up… Skill Warm-up (No Measure) ON A 12:00 RUNNING CLOCK… 8:00 – Practice Kipping HSPU Breakdown 4:00 – Practice Tempo DL Drill w/ Empty Barbell (No Measure) Workout Diane (Time) 21-15-9 Deadlifts, 225# / 155# Handstand Push-ups Finisher Metcon (No Measure) “TABATA” 8 ROUNDS, :20 ON / :10 OFF MOVT 1 – Russian Twist MOVT 2 – Slow Tuck-Ups *Alternate movements for 8 Rounds total.Read more