WOD

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

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