BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 400m Med Ball Line Run! Then… – 10 Reps in unison PVC Pass – 10 Reps in unison PVC Behind Neck Press – 20 Reps Med Ball Squat and Toss Back and Forth (3-4 feet apart) – 20 Reps Med Ball Twist and Hand Off (seated back to back) – 10 Reps Med Ball Burpee and Chest Pass (3-4 feet part) Quick Rest… – 10 Reps in unison PVC Pass – 10 Reps in PVC OHS (½ ROM focus on perfect mov’t, ½ squat then stand) – 10 Reps in PVC OHS (FULL ROM focus on moving slow, :01 pause at bottom) Workout Metcon (Time) FOR TIME 15-12-9 Overhead Squat (75/55)|(45/35) Slam Ball (30/20)|(20/10) or Plate G2OH (45/35)|(35/25) Toe to Bar into… 12-9-6 Overhead Squat (95/65)|(65/45) Slam Ball (30/20)|(20/10) or Plate G2OH (45/35)|(35/25) Toe to Bar into… 9-7-5 Overhead Squat...Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES* :20 Bike (Workout Pace!) 16 Shoulder Taps 8 Forward Lunges 6 Up-Downs Workout Metcon (Time) EVERY 3 MINUTES FOR 30 MINUTES… 15/12 Cal Bike 12 Hand Release Push-Ups 9 Up-Down Box Jump Over (24/20)Score is your slowest round! Optional Finisher Warm-up (No Measure) 3 SETS FOR QUALITY* 15 DB Bent Over Row 30 Deadbugs *Take adequate rest after workout. For Deadbugs, hold DB at extension in floor press while alternating legs, 15/15 for a total of 30.Read more

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 2 ROUNDS 5 Knee Push-Ups 10 Tall Plank Alt. Shoulder Taps 100m Jog 5 Wall Squats 10 Alt. Lunges Workout Metcon (No Measure) EMOM x 15 MINUTES MIN 1 – 5 DB Push-Ups + 10 Alt. Renegade Rows MIN 2 – 15/12 Cal. Row MIN 3 – 5 DB Front Squats + 10 Alt. Front Rack Lunges Optional Finisher Warm-up (No Measure) 2-3 SETS 10/10 Side Plank Hip Raises 20 Glute Bridge-UpsRead more

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 2 Rounds of… 10 RKBS → 10 KB Swings (focus on lockout overhead) :30 Mountain Climbers + :30 Plank → 10 Sit-Ups 10 Step Ups→5 Box Jumps Workout Metcon (Time) 2 ROUNDS FOR TIME 21-15-9 Kettlebell Swing Sit-Ups Box Jumps -16:00 Hard Cap-Read more

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 5/5 Single Arm DB Up-Downs* 25ft High Knees 5/5 DB Deadlifts (sumo or suitcase style) 25ft. Butt Kickers 5/5 Single Arm Strict Press Workout Metcon (5 Rounds for time) EVERY 3:00 FOR 5 SETS 200m Run 5/5 Single Arm DB Burpees 7/7 Single Arm DB Push Press Optional Finisher Warm-up (No Measure) 2-3 SETS 10/10 Single Arm DB High Pulls :20 Tuck Hold 5/5 Single Leg DB RDLRead more