BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 4 ROUNDS (Alt. movements every :15) Jumping Jacks Groiners Boot Strappers Plank Push-ups* -Rest- Workout “Josie” (Time) For time, wearing a 20/14# Vest: 1 Mile Run then… 3 Rounds: 30 Burpees 4 Power Cleans 155/105 6 Front Squats 155/105 then… 1 Mile Run Time Cap 45:00 Cool Down Warm-up (No Measure) NOT FOR TIME 200m Walk & Flow Stretching *Nasal breathing only!Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 2 ROUNDS :30 Bike or Row 8 Step Ups 10 PVC Pass Through 10 Jumping Overhead Squat 5 Broad Jumps Strength Snatch (8×2) SNATCH COMPLEX EVERY 1:30 FOR 8 SETS 2 Squat Snatch* *Sets 1-4 @Moderate-Heavy, Building Sets 4-8 @Heavy, Across Workout Metcon (AMRAP – Rounds and Reps) “DOUBLE AMRAP” AMRAP x 4 MINUTES 7 Hang Power Snatch (95/65)|(65/45) 5 Box Jump (24/20) -Rest 2:00- AMRAP x 4 MINUTES 7 Hang Power Snatch (95/65)|(65/45) 5 Box Jumps (24/20)Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 3 Rounds with a single light DB… 3 Push Up to Down Dogs 5/5 Single Leg Cross Body DB RDL 7/7 Arnold Presses 9 Cal Row Skill Metcon (No Measure) ON A 10:00 RUNNING CLOCK… Handstand Push-up Development Workout Metcon (Time) ON A 7:00 RUNNING CLOCK… 1000m Row then… Max HSPU in Remaining Time Immediately into… FOR TIME* 35 DB Manmakers (35/25)|(25/15) *In this workout, the Manmaker does not include a squat. 1 Rep of Manmaker = Row L, Row R, Push-up, Ground to OverheadScore is time for the Manmakers…subatract :01 for every rep of the HSPU earned in first part of the workout. Metcon (No Measure) “SUNS OUT, GUNS OUT” 3 SETS 7 DB Double Hammer Curl 7 DB Double Curl 7 DB Double Half Curl -Rest as Needed b/t Sets-Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 1:00 Pigeon Pose Each side 1:00 Frog Stretch Each Side Into… AMRAP x 6 MINUTES :30 Bike (Moderate) 5/5 Single Arm RKBS 5/5 KB Bent Over Row 10 Alt. Goblet Cossack Squats Strength Back Squat (5×5 (30×1)) Back Squat @60-70% of 1RM -Rest 2:00 b/t Sets- *Note – this is the first week of squat 8 week squat cycle! Goal will be to build toward establishing new 1RM. Workout Metcon (Time) 4 ROUNDS FOR TIME 200m Run 20/15 Cal Bike 12 Strict Pull-ups -15:00 Hard Cap-Read more

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) AMRAP x 4 MINUTES :30 Running/Biking/Rowing/Ski (athlete’s choice) 5/5 Bodyweight Split Squats 10 Hollow Rocks 10 Alt. Bent Over DB Rows Workout Metcon (No Measure) EMOM x 16 MINUTES MIN 1 – :45 Cardio (Athlete’s Choice)* MIN 2 – 5/5 DB Suitcase Split Squats MIN 3 – 20 V-Ups/Tuck-Ups MIN 4 – 20 Alt Bent Over DB Seesaw Row *Athlete can choose to run, bike, row or ski. Athlete can switch up monostructural effort every round… Optional Finisher Metcon (No Measure) 1 ROUND FOR QUALITY 2:00 Couch Stretch/Side 10 Cat/Cow 1:00 Banded Hamstring Stretch/SideRead more