BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 500m Row (2 min max) into… 2 SETS… 50 Plate Hops 40 Mountain Climbers 30 Jumping Jacks (Clap overhead & behind the back) 20 Plate Ground to Overheads 10 PVC Pass Through Reverse Lunges (Standing on plate, into deficit lunge) Extended Warm-up Warm-up (No Measure) 3 SETS* 4 Strict Press (10X2) + 4 Push Press (10X2) *:02 pause at the top of each rep. Superset each set with 20 Glute Bridge-Ups. SET 1 – Empty Barbell SET 2 – Building Weight SET 3 – Workout Weight Workout Metcon (Time) FOR TIME 1000m Row 800m Run 50 KB Swing (53/35)|(35/26) 40 Push Press (115/75)|(95/65) 500m Row 400m Run 25 KB Swing 20 Push Press -25:00 Hard Cap-Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) Play a Game! Then… 2 ROUNDS FOR QUALITY 4-6 Reps of Each Movement in Workout Workout (AMRAP – Reps) TABATA 8 SETS, :20 WORK / :10 REST TABATA 1 — Box Jump (20) TABATA 2 — Push-Ups TABATA 3 — DB Bent Over Row (35/25)|(25/15) TABATA 4 — Slam Ball (20/15)|(15/10) TABATA 5 — Strict Hollow Flutter KicksScore is total reps. Hollow Flutters should be counted 1L/1R = 1 rep. Finisher Warm-up (No Measure) “SUNS OUT, GUNS OUT” 3 SETS 12/12 Concentration Curls -Rest as Needed b/t Sets-Read more

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) AMRAP x 3 MINUTES 30 Mountain Climbers 10 V-Ups 5 Push Ups Skill Warm-up (No Measure) ON A 5:00 RUNNING CLOCK … Double-Under Practice Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 12 MINUTES 35 Double-Unders or 70 Single-Unders 25 Russian Kettlebell Swings 15 Up-DownsRead more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) AMRAP x 7 MINUTES 10 Up-Downs 10 Plate Deadlifts 5/5 Body Weight Lunges – Rest 1:00 – AMRAP x 5 MINUTES 8 Up-Downs 8 Plate Deadlifts 4/4 Front Rack Plate Lunges – Rest 1:00 – AMRAP x 3 MINUTES 6 Up-Downs 6 Plate Deadlifts 3/3 OH Plate Lunges Workout Metcon (No Measure) EMOM x 21 MINUTES MIN 1 — 12/10 Cal Bike MIN 2 — 12 Burpee Step-Ups (24/20) MIN 3 — 12/12 DB Step Back Lunges (Athlete Choice)Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) AMRAP x 6 MINUTES 3 Burpee Broad Jumps 5 Inchworms (no push-up) 5/5 Groiners 5 Air Squats with :02 Pause at the Bottom 10/10 Banded Side Steps Into… 1 ROUND (With an Empty Barbell) 10 Back Squats 10 Good Mornings 5/5 Cossack Squats 10 Tempo Back Squats (3131) Strength Back Squat (5×5 (20×1)) Back Squat @65-75% of 1RM* -Rest 2:00 b/t Sets- *Heavier than the previous week’s 5×5. Note the :02 descent vs. :03 descent last week. Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 10 MINUTES 15 Wall Ball (20/14)|(14/10) 25 Double Under Optional Cool Down Warm-up (No Measure) FOR RECOVERY 5:00 Slow Pedal on BikeRead more