BLK LBL Fitness Club – CrossFit® Weightlifting Front Squat 8 Barbell Front Squats Immediately into; Max Seated Banded Abductions Rest 90sec. Repeat For 4 Total Sets. Metcon Metcon (Time) 18min. to try and finish… 12/10 Cal Echo Bike 10 Burpees 10 Squat Cleans 135/95 Immediately into; 12/10 Cal Echo Bike 10 Burpees 8 Squat Cleans...Read More
BLK LBL Fitness Club – CrossFit® Metcon MELIGONIS (Time) For Time 1-2-3-4-5-6-7-8-9-10 Pull-Ups 1-2-3-4-5-6-7-8-9-10 Push-Ups 2-4-6-8-10-12-14-16-18-20 Alternating Lunges 1 mile Run 10-9-8-7-6-5-4-3-2-1 Pull-Ups 10-9-8-7-6-5-4-3-2-1 Push-Ups 20-18-16-14-12-10-8-6-4-2 Alternating Lunges Wear a Weight Vest (20/14 lb)With a running clock, perform the prescribed work in the order written, as fast as possible (“For Time”). Complete 1 Pull-Up, 1...Read More
BLK LBL Fitness Club – CrossFit® Metcon These “I go, you go” style team workouts are literally my favorite thing ever! We also, haven’t done one like this in a few months now, so grab yourself partner, put your game face on, and lets see if you can finish this one 🙂 Metcon (Time) 50...Read More
BLK LBL Fitness Club – CrossFit® Today’s Programming Throwing something a little different on the menu today! You will have 35min to complete everything below without any rest between sections. So as soon as you finish part A for example, you will immediately go into part B… And so on… For the lifting sections, you...Read More
BLK LBL Fitness Club – CrossFit® Weightlifting Back Squat (Week 3 of 4) Every 4min. x 5 Rounds: 12/10 Cal Echo Bike *Squat percentages Round 1.) 5 Reps at 40% of 1RM Round 2.) 5 Reps at 50% of 1RM Round 3.) 5 Reps at 75% of 1RM Round 4.) 3 Reps at 85% of...Read More
BLK LBL Fitness Club – CrossFit® Weightlifting We have a mix of olympic lifting and some bodybuilding below. Your goal is to lift the heaviest weight possible on each set. Ideally, I would like everyone to get at least 3-5 Push Press in each set so plan your hang clean accordingly. Don’t clean so much...Read More
BLK LBL Fitness Club – CrossFit® Weightlifting Deadlift (Week 3 of 4) Every 4min. x 4 Rounds: Run 400m *Deadlift percentages Round 1.) 5 Reps at 50% of 1RM Round 2.) 5 Reps at 75% of 1RM Round 3.) 3 Reps at 85% of 1RM Round 4.) Max Unbroken Reps at 95% of 1RM (shooting...Read More
BLK LBL Fitness Club – CrossFit® Weightlifting Back Rack Lunge (4X10) 5 reps on each leg (climbing in weight each set) Immediately into; 10-15 Weighted Hanging Knee Raises Rest 90sec. Repeat For 4 Total Sets. Metcon So the first 2 AMRAP’s are not meant to be finished, but I still want you to go hard...Read More
BLK LBL Fitness Club – CrossFit® Metcon Pidgeon (Time) 7 Rounds for Time 7 Sumo Deadlift High-Pulls (95/65 lb) 16 Box Jumps (24/20 in) 45 Double-Unders Cash out: 2016 meter Row Wear a Weight Vest (20/14 lb)Background: Dedicated to Patrick Pidgeon who passed away tragically in the line of duty on while attending a fire...Read More
