BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 3 SETS FLOW SQUAT WARM-UP 10/8 Cal on Bike 10 Bootstrapper Squats 10 Alt Reverse Lunges w/ a Twist 10 Alt Leg Swings 10 Alt Knee Pull to Chest Into… 2 SETS BARBELL FRONT RACK WORK :30 L/R Tricep Smash in Rig 10 Alt Front Rack Punches in Rig 10 Elbow Punches from Back Rack Strength Front Squat (5-5-5) 5-5-5 Front Squat* *Set 1 – 30-40% x 5 Set 2 – 40-50% x 5 Set 3 – 50-60% x 5 *Deload week from Wendler. Reps should be smooth and mechanics perfect. Workout Metcon (Time) FOR TIME 21-15-9 Thruster (95/65)|(65/45) Burpees to Target (6″) -9:00 Hard Cap- Optional Cool Down Warm-up (No Measure) FOR RECOVERY 2:00 Calm Nasal Breathing 4:00 Flow Stretching 2:00 Calm Nasal BreathingRead more

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 3 ROUNDS 8 KB Deadlift 6/6 KB Bent Over Row 8 Frog Jumps* :20 Feet Marching Plank** Workout Metcon (Weight) EMOM x 16 MINUTES MIN 1 – 15 Up-Downs MIN 2 – 25 Russian Kettlebell Swings MIN 3 – 15 Ring Rows MIN 4 – MAX Plank HoldScore is weight on KB.Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 5 Scap Pull-Ups 5 Kipping Swings 5 Inch Worms + Push-Up 5 Jumping Squats 5 Up Downs Workout Barbara (Time) Five Rounds for time: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats *3-minute rest after each round*RECOVERY OPTION Sets 1,3 & 5 – Barbara @ Smooth Pace Sets 2 & 4 – Row or Bike 5:00 for Cals Cool Down Warm-up (No Measure) FOR RECOVERY 3:00 Slow Pedal on Bike 3:00 Foam Rolling QuadsRead more

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 1 ROUND* 1 Burpee 2 Air Squats 3 DB Push Press 4 Push-Ups 5 DB Front Squats 6 Ring Rows or DB Bent Over Rows 7 DB Suitcase (or Sumo) Deadlifts 8 Sit-Ups 9 DB Hang Power Cleans 10 Mountain Climbers (1 Right + 1 Left = 1 Rep) 11 DB Thrusters 12 Double-Unders (or 24 Single-Unders) Workout “12 DAYS OF NC30” (Time) FOR TIME Day 1 – Burpee Day 2 – Air Squat Day 3 – DB Push Press Day 4 – Push-Up Day 5 – DB Front Squats Day 6 – Ring Rows or DB Bent Over Row Day 7 – DB Deadlifts Day 8 – Sit-Ups Day 9 – DB Hang Power Cleans Day 10 – Mountain Climbers Day 11 – DB Thrusters Day 12 – Double-Unders -18:00 Hard Cap- *Workout flows just like the Holiday song…each...Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 400m Group Jog Into… AMRAP x 4:00 10 Supermans 10 Scap Push Ups 5 Push Up to Pike Strength Push Press (5-5-5) 5-5-5 Push Press* *Set 1 – 30-40% x 5 Set 2 – 40-50% x 5 Set 3 – 50-60% x 5 *Deload week from Wendler. Reps should be smooth and mechanics perfect. Workout Metcon (3 Rounds for time) 3 SETS 500m Row 400m Run -Rest 2:00 b/t Sets- Finisher Metcon (No Measure) 3 SETS 15 Tuck-Ups on Rower 30 Glute Bridge-UpsRead more