BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 100m Run Immediately into… 2 ROUNDS 20 Plate Hops 20 Mountain Climbers 10 Plate G2O 5 Inch Worms Immediately into… 100m Run Workout Metcon (5 Rounds for time) 5 SETS FOR TIME 200m Run 12 Push-Ups 16 Alt. V-Ups -Rest 1:00 b/t Sets-Read more

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 1 ROUND 5 DB Front Squats 10 Alt. Reverse Lunges (bodyweight) 5 DB Push Press 5/5 Moose Antlers Immediately into … 1 ROUND 10 DB Thrusters 10 DB Alt. Reverse Suitcase Lunges 10 Cat/Cows Workout Metcon (Time) FOR TIME 28-22-16-10-4 DB Thrusters DB Alt. Reverse Suitcase Lunges -18:00 Hard Cap-Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 3 ROUNDS 200m Run 50ft Walking Lunge → 50ft KB FR Walking Lunge → 50ft Filly Lunge* 7/7 KB or DB Power Clean 15 Band Pull-Aparts Workout Metcon (AMRAP – Rounds and Reps) “TRIPLE AMRAP” AMRAP x 5 MINUTES 5 KB Swing (53/35)|(35/26) 5 Wall Ball (20/14) 5 Up-Down 10 KB Swing 10 Wall Ball 5 Up-Down 15 KB Swing 15 Wall Ball 5 Up-Down …and so on by 5 Reps on KBS/WB. Up-Down stays at 5 Reps throughout. -Rest 2:00- AMRAP x 5 MINUTES Pick-up where you left off! -Rest 2:00- AMRAP x 5 MINUTES Pick-up where you left off! Finisher Warm-up (No Measure) “BEACH BODY ABS” 2-3 SETS 30 Russian Twists (use WB) 30 Heel Taps Over WBRead more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) FBB Warm-up…3 Rounds, Increasing Effort Each Round 1:30 Row or Bike (start slow and end moderate/high in final round) 10 Up-downs 20 Single Unders 10 Russian Step-Ups (knee to chest during step-up with non-plant leg) 20 Hollow Flutters (1L / 1R = 1 Rep) 10 Double Russian KB Swing (light) :30 Double KB Front Rack Walk (controlled and steady!) (15:00 Cap on General Warm-up) Workout Metcon (AMRAP – Reps) ON A 25:00 RUNNING CLOCK… 25 Burpee Box Step-Over (24/20) 50 Cal Bike 100m Walking Lunge 200 Double Unders 200m KB Farmer Carry (70/53)|(53/35) Then… Max Cal Row in Remaining Time Optional Cool Down Warm-up (No Measure) FOR RECOVERY 5:00 Flow StretchingRead more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 3 ROUNDS 10 Bootstrappers Stretches* 20 Plank Shoulder Taps (HS options in Rd2 / Rd3**) 10 PVC Pass-Thrus 10 PVC Overhead Squats 20’ Slow Bear Crawl 20’ Slow Inch-Worm Extended Warm-up Warm-up (No Measure) EMOM x 6 MINUTES* MIN 1 – HSPU Strict Skill Development MIN 2 – 3-5 Reps of Deadlift *HSPU practice should be specific based on athlete’s level of skill. Build weight on DL toward starting weight for workout. Workout Metcon (No Measure) 4 ROUNDS FOR QUALITY* 5 Deadlift (Athlete Choice, Heavy) 10 Strict HSPU or DB Strict Press 20 Sit-ups *Increase weight on the DL every round. Must be performed unbroken and controlled to the ground. Workout is not scored for time. GHD Sit-ups optional. -16:00 Time Cap-Read more