WOD

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) Chipper Style… 40 Jumping Jacks 5/5 Single Arm KB Deadlifts 40 Line Hops 5/5 Single Arm KB Russian KBS 20 Toy Soldiers 5/5 Single Arm KB Cleans Workout Metcon (Time) 4 ROUNDS FOR TIME 400m Run 20 Alt DBL KB Front Rack Reverse Lunge 40 Russian Twists 15:00 Hard CapRead more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) Line Drills! Workout “RANNIE” (Time) FOR TIME 50-40-30-20-10* Double Unders Sit-ups** *400m Run After Each Full Round **GHD Optional Cool Down Warm-up (No Measure) 5:00 Foam Rolling* *Focus on hip flexors and calvesRead more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 2 ROUNDS :30 Bike 10 Kip Swings 5 Ring Rows* 5 BB Strict Press 10 Hollow Rocks *no false grip Extended Warm-up Warm-up (No Measure) FOR QUALITY 3 SETS 5 Pausing False Grip Ring Row or 5 Pausing Muscle-Up Transition -Rest at Least :30 b/t Sets- Skill Metcon (No Measure) EMOM x 10 MINUTES MIN 1 – 2 Muscle-Ups or MU Attempts MIN 2 – 3 Jerks* *Building Each Set to Moderate-Heavy Set of 3 Workout Metcon (Time) 3 ROUNDS FOR TIME 25 Jerks (115/75)|(95/65) 5 Muscle-Ups 25/20 Cal Bike 15:00 Hard CapRead more

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 2 ROUNDS 100m Jog 5/5 Single Arm DB Strict Press 10 Alt. Groiners 10 Slam Ball Deadlifts 20 Alt. Plank Shoulder Taps Metcon Metcon (Time) 3 ROUNDS FOR TIME 400m Run 30 Mountain Climbers 20 Slam Balls 10 DB Strict Press 16:00 Hard Cap Optional Cool Down Metcon (No Measure) 3:00-5:00 Mobility/Stretch Session* *Use bands and lacrosse balls to attack areas of concernRead more

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 2 ROUNDS … 5/5 Single Arm Russian Kettlebell Swings 1:00 Bike 10 Up-Downs Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 16 MINUTES 21 Russian Kettlebell Swings 15/12 Cal. Bike 9 Burpees Optional Finisher Metcon (No Measure) 2-3 SETS 1:00 Plank Alt. KB Taps -Rest :30- 10/10 KB Upright Rows -Rest :30- :30 Tuck Hold -Rest 1:00 b/t Sets-Read more