BLK LBL Fitness Club – CrossFit® Metcon Metcon (AMRAP – Reps) Cardio MASH 0-8min… 3 Rounds: 250m Row 200m Run 8-16min… 3 Rounds: 20 Hang Power Snatches 75/55lbs. 40 Air Squats 16-24min… 3 Rounds: 250m Row 200m Run 24-32min… 3 Rounds: 25 Hang Power Cleans 95/65lbs. 25 Box Jumps 24/20″ 32-37min: Max Russian KB Swings...Read More

BLK LBL Fitness Club – CrossFit® Weightlifting Deadlift Deadlift (Double Progression Week 8 “DELOAD”) Every 3min. x 5 Rounds: 6-8 Barbell Bench Press 6 Deadlifts *Use 30% LESS weight on the deadlift than the heaviest set you did over the past 7 weeks. *Go as Heavy as Possible on the Bench Press 🙂 Metcon Metcon...Read More

BLK LBL Fitness Club – CrossFit® Weightlifting Push Jerk Every 3min. x 6 Rounds: 3 Push Jerks (Heavy as possible) 5-6 Weighted Chin-Ups (Underhand)*Make sure you are warm before you start. I would like ALL sets to be challenging. You may climb a little, but I do not want any easy sets. *For the weighted...Read More

BLK LBL Fitness Club – CrossFit® Weightlifting Back Squat 3 Sets: Back Squat (Double Progression Week 8 “DELOAD” ) 6-8 Reps superset with; 6-8 Lateral Barbell Lunges on each leg Rest 2min. Metcon Metcon (AMRAP – Reps) 18min. to finish or get as far as possible… Run 400m 10 Rounds: 5 Wall Balls 20/14 3...Read More

BLK LBL Fitness Club – CrossFit® Metcon (AMRAP – Reps) Metcon (Time) “A Chipper” Teams of 2: (Only 1 person works at a time) 35min. Running Clock… 50 Cal Row 50 HSPU’s 50 Deadlifts 185/135 50 Toes-To-Bar 50 Box Jump Overs 30/24 50 Toes-To-Bar 50 Deadlifts 185/135 50 HSPU’s 50 Cal Row Immediately into the...Read More

BLK LBL Fitness Club – CrossFit® Weightlifting Strict Press Strict Press (Double Progression) 3 Working Sets: 6-8 Reps superset with; 10-12 Hanging Weighted Knee Raises Rest 2minLAST WEEK before our deload week adn then will start a new cycle the following week. Metcon Metcon (AMRAP – Reps) Get as far as possible in 15min…. 10...Read More

BLK LBL Fitness Club – CrossFit® Metcon Metcon (No Measure) “Cardio Thursdays” 40:00 EMOM* Odd: 15/12 Cals Cardio Even: 1 Round of Cindy Cindy Round is: 5 Pull Ups 10 Push Ups 15 Air Squats *THis is a long EMOM. If you start to fall behind, drop down cals or reps to finish within minuteRead More

BLK LBL Fitness Club – CrossFit® Weightlifting Deadlift (3X8) LAST WEEK before our reload week and then will start a NEW cycle the following Week. 3 Working Sets: 8 Reps Deadlift superset with 1:00 Weighted plank on Hands *Rest 2:00 Metcon Metcon (AMRAP – Reps) FIGHT GONE BAD STYLE 3 Rounds For TOTAL reps: 1:00...Read More

BLK LBL Fitness Club – CrossFit® Weightlifting Power Clean and Jerk Spend 15:00 working up to a 90% effort power clean and jerk Metcon Grace (Time) For Time: 30 Clean and Jerks, 135# / 95# Finisher Metcon (No Measure) 3-4 Sets 7 R Leg V ups 7 L Leg V Ups 7 Both Feet V...Read More

BLK LBL Fitness Club – CrossFit® Weightlifting Back Squat (3X8) LAST WEEK before our reload week and then will start a new cycle the following week. 3 Working Sets: Back Squat 8 Reps Superset with 15 Weighted DB Sit Ups *rest 2:00 Metcon Metcon (AMRAP – Rounds and Reps) 15:00 AMRAP 25 Wall Balls 20/14...Read More