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

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 4 ROUNDS 100m Run 8 Plate Ground to Overhead 8 Push-ups 8 Lunge & Twist :20 Hollow Rock Workout Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups Finisher Metcon (No Measure) “BEACH BODY ABS” 5 SETS :15 Max Russian Twist (25/15) :45 Knee Tucks -Rest :30 b/t Sets-Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) AMRAP x 7 MINUTES 8/8 Single Leg DB RDLs 5 Inchworms 20 Glute Bridge Ups Partner Strength Metcon (5 Rounds for weight) IN TEAMS OF 2… EMOM x 10 MINUTES MIN 1 – 3 Deadlift (Athlete Choice, Heavy) MIN 2 – 6 Seated DB Arnold Press (Athlete Choice, Moderate)* *Seated DB press can be done from a bench or box.Track DL weight each round… Workout “DEATH BY BURPEE” (AMRAP – Reps) MIN 1 – 1 Burpee…rest remainder MIN 2 – 2 Burpees…rest remainder MIN 3 – 3 Burpees…rest remainder -20:00 Hard Cap- *Continue until you are can not complete the amount of burpees in the minute. If you fail before 10 minute mark, rest 1-2 minutes then start back at 5 burpees on the minute, then 6 burpees on the next minute, and so on…Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) Play a Game! Recovery Workout Metcon (No Measure) RECOVERY WORKOUT 3 ROUNDS FOR QUALITY 2:30 – AMRAP of 12 Double Under + 6 DB Deadlift (Athlete Choice, Moderate) -Rest :30- 2:30 – Bike @Moderate Effort -Rest :30- 2:30 – AMRAP of 12 Sit-ups + 6 DB Hang Power Clean (Athlete Choice, Moderate) -Rest 1:30 b/t Rounds-Read more