WOD

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

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 1 SET 10-15m, Perform movement then Jog Back… Walking Knees to chest Walking quad stretch Lateral over-under (change direction half way) Walking figure four Lunge with twist Toy soldiers Walk on toes Walk on heels -Quick Rest- 1 SET 10-15m, Perform movement then Jog Back… High knees Butt kickers Side Skip Jumping jacks (down and back) Single Leg forward hop (right leg) Single Leg forward hop (left leg) Karaokes (down and back) 100m run Workout Metcon (Time) FOR TIME 1 Mile Run into… 50-40-30 Pull-up Push-up* *Hand Release Optional -20:00 Hard Cap-Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) Partner Warm-up… One athlete on the bike the other with a PVC 1 ROUND P1: Bike P2, Complete Full Round 5 Inch Worms 5 Behind the Neck Snatch Press with PVC 5 Behind the Neck Snatch Press from ¼ squat (PVC) 5 Sots Press (PVC) 1 ROUND P1: Bike P2, Complete Full Round 5 Overhead Squat 5 Jumping Squat PVC in Back Rack 5 Cossack Squat PVC in Back Rack 5 Hang Muscle Snatch (PVC) Strength Snatch (8×1) SNATCH COMPLEX EVERY 2:00 FOR 8 SETS 1 Snatch* *Start moderate-heavy and build to heaviest single rep. Workout Metcon (No Measure) EMOM x 12 MINUTES* MIN 1 – :45 Max Power Snatch (95/65)|(65/45) MIN 2 – :45 Max Cals on Bike *:15 Mandatory rest after each :45 work period.Read more