BLK LBL Fitness Club – CrossFit® Metcon THE CHIEF – ENDURANCE VERSION (AMRAP – Rounds and Reps) 5:00 AMRAP Max Cal Bike -Rest 1:00 Then, five 3-minute AMRAPs of: 3 Power Cleans (135/95 lb) 6 Push-Ups 9 Air Squats Rest 1 minute after each AMRAP -Rest 1:00 For Time 1 Mile Run *Wear 20/14# Vest*Score:...Read More
BLK LBL Fitness Club – CrossFit® Metcon Metcon (No Measure) All stations 8min of work. 2min rest between stations. Station 1 (Outside) For Time: 1200M Run Station 2 (Outside) Teams of 2 (You go, I go) 27-21-15-9 Cal Row *200m Sled Push/Pull between each set (100m Push/100m Pull) Station 3 (Outside) 10-9-8-7-6-5-4-3-2-1 KB Push Press...Read More
BLK LBL Fitness Club – CrossFit® Weightlifting Day 5 – Week 5 (Last Week of Cycle) – Superset the 2 movements below. – Rest 2-3min. between sets Bench Press (5X5) Your goal is to try and lift 2.5-5% more weight than last week. Deadlift (5X5) Your goal is to try and lift 2.5-5% more weight...Read More
BLK LBL Fitness Club – CrossFit® Weightlifting Day 4 – Week 6 (Last Week of Cycle) – Superset the 2 movements below. – Rest 2-3min. between sets Back Squat (5X5) Your goal is to try and lift 2.5-5% more weight than last week. Hang Power Clean (5X1) Just hitting some heavy singles between sets today...Read More
BLK LBL Fitness Club – CrossFit® Metcon Metcon (AMRAP – Rounds) 5 Rounds: Min 1) 12/10 Cal Bike Min 2) 15 SDHP’s (95/65lbs.) Min 3) 50 Double Unders Min 4) 200m Run Min 5) 12-18 DB Box Step Ups (20″) Min 6) Max Sit-Ups Min 7) RestI want today to be fun, but also a...Read More
BLK LBL Fitness Club – CrossFit® Weightlifting Day 2 – Week 6 – Superset the 2 movements below. – Rest 2-3min. between sets Push Jerk (5X5) Your goal is to try and lift 2.5-5% more weight than last week. Weighted Pull-ups (5X5) Your goal is to try and lift 2.5-5% more weight than last week....Read More
BLK LBL Fitness Club – CrossFit® Weightlifting Day 1 – Week 6 – Superset the 2 movements below. – Rest 2-3min. between sets Front Squat (5X5) Your goal is to try and lift 2.5-5% more weight than last week. Power Clean (5X2) Looking for 2 rep at 75-85% effort. Since we are going for our...Read More
BLK LBL Fitness Club – CrossFit® Metcon Metcon (Time) Team “Triple 3” In Teams of 2: For time: 3,000m row 300 double-unders 3 mile run This was a 2018 CrossFit Games event with the individual average time coming in at about 44min. for men and 50min. for women. Let’s see what you guys/gals can do...Read More
BLK LBL Fitness Club – CrossFit® Weightlifting Day 5 – Week 5 – Superset the 2 movements below. – Rest 2-3min. between sets Bench Press (5X5) Your goal is to try and lift 2.5-5% more weight than last week. Deadlift (5X5) Your goal is to try and lift 2.5-5% more weight than last week. Metcon...Read More
