BLK LBL Fitness Club – CrossFit® Metcon Metcon (AMRAP – Reps) – 40min. Running Clock… – Teams of 2. Only 1 person works at a time. – Switch when specified below 10min. AMRAP: Max Cals of Choice *Switch every 10 cals 10min. AMRAP: 6 Wall Balls (20/14lbs.) 6 Push Jerks (95/65lbs.) 6 DB Snatches (70/50lb.)...Read More
BLK LBL Fitness Club – CrossFit® Weightlifting Day 5 – Week 3 – 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
BLK LBL Fitness Club – CrossFit® Weightlifting Day 2 – Week 3 – 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 3 – 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) I cut the reps down to 2 (they’ve been 3 the past 2...Read More
BLK LBL Fitness Club – CrossFit® Kerrie (Time) Wearing a weight vest (20/14lb), 10 rounds for time of: 100-m sprint 5 burpees 20 sit-ups 15 push-ups 100-m sprint Rest 2 minutesTo learn more about Kerrie click hereRead More
BLK LBL Fitness Club – CrossFit® Metcon Metcon (Time) In partners of 2 (Only 1 partner works at a time) 35min. to finish… 200 Calorie Row 200 Wall Balls (20/14lbs.) 200 American KB Swings (70/53lb.) *Every 5min. Complete 10 Ground To Overhead with (135/95lbs.) *Start with Ground To OverheadsTo be clear, the workout goes like...Read More
BLK LBL Fitness Club – CrossFit® Weightlifting Day 5 – Week 2 – 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
BLK LBL Fitness Club – CrossFit® Weightlifting Day 4 – Week 2 – 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 and Jerk (5X2) Get something on the bar that feels like 75-80% effort....Read More
BLK LBL Fitness Club – CrossFit® Today’s Programming Today is our conditioning only day again! We’ve done much shorter versions of this piece before with a max lift at the end and everyone usually loves how it makes them feel. So for CARDIO DAY, I beefed it up a little and added the 800m and...Read More
