BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) AMRAP X 8 MINUTES 8 Air Squats 8 Push-ups 8 Straight Leg Sit-ups 100m Run Workout Big Sexy (Time) 5 Rounds for time: 6 Deadlifts, 315# 6 Burpees 5 Cleans, 225# 5 Chest-To-Bar Pull-Ups 4 Thrusters, 155# 4 Muscle-UpsIn honor of Sgt. Lance “Big Sexy” McLean, 38, of Biloxi, MississippiTo learn more about Big Sexy click hereDeadlift 315/205, 205/155, 155/105, 95/65 Clean 225/155, 185/125, 135/95, 95/65 Thruster 155/105, 135/95, 95/65, 75/55Read more

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up Warm-up (No Measure) 2 ROUNDS EACH P1: 10 (Bear Hug) Slam Ball Alt. Lunges 10 Cat/Cows 20 Russian Twists w/slam ball P2: Easy Pace → Moderate Pace (2nd round) Partner Workout Metcon (AMRAP – Reps) PARTNER WORKOUT IN TEAMS OF 2 … 3 SETS AMRAP x 4 MINUTES P1 – 10/8 Cal Bike P2 – Max Slam Balls -Rest 2:00 b/t Sets-Score is the combined total of slam balls for all 3 sets! Optional Finisher Warm-up (No Measure) NOT FOR TIME 200m Walking LungeRead more

BLK LBL Fitness Club – ZM:30 Warm-up Workout Metcon (No Measure) EMOM x 16 MINUTES MIN 1 – 12 DBL DB Bicep Curl to Strict Press MIN 2 – 20 Sit-Ups MIN 3 – 12 Single DB Alt. Box Step-Ups MIN 4 – 40 Mountain ClimbersRead more

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) AMRAP x 4 MINUTES 10 Plate Ground to Overhead 15 Air Squats 20 Plate Hops Workout Metcon (Time) FOR TIME 21-15-12-9-6 DB Hang Squat Cleans Up-Downs -12:00 Time Cap- Optional Finisher Warm-up (No Measure) 2-3 SETS 20 Glute Bridge-Ups 20 Hollow RocksRead more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 3:00 Bike (EZ → MOD → HARD) Then… AMRAP x 5 MINUTES 10 Alt. Lunges 5 Controlled Shoulder Kips (keep the swing tight) 10 Med Ball Ground 2 OH 5 V-ups or Tuck-ups Then… 2:00 Additional Squat Prep… 10 Bootstrapper Squats (slow and controlled) :30 Bottom of Squat Hold (open ankles, hips, quads) 10 1+¼ Squats (1 full squat, then up/down ¼ then up) Workout Metcon (Time) WZA ONLINE QUALIFIER Week 2 FOR TIME* 150 Wall Balls (20/14)|(14/10)** 75 Toe To Bar -20:00 Hard Cap- *Work can be completed in any order and broken up by athlete in any way. **10’/9′ for M/FWZA Adjusted Version: FOR TIME 100 Wall Balls (14/10) 50 Butterfly Weighted Sit Up (14/10) -20:00 Hard Cap- *Work can be completed in any order and broken up by athlete in any way. Please see the official WZA...Read more