BLK LBL Fitness Club – CrossFit® Metcon Metcon (AMRAP – Rounds) “Death By…. ” Every 2 minutes until you can no longer finish… 8 Calorie Echo Bike 8 Wall Balls (20/14lb.) 1 Ground To Overhead (115/75lbs.) Round 2: 2 Ground To Overhead Round 3: 3 Ground To Overhead Round 4: 4 Ground To Overhead …...Read More
BLK LBL Fitness Club – CrossFit® Today’s Programming For the next 2 weeks, we will being doing a “Bridge Cycle.” The purpose of this is to break up the stress of shooting for MAX efforts and boost training morale. During this time you can expect to see some fun conditioning pieces mixed with a little...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 My favorite Saturday format! These “you go, I go” styles really push everyone to go way harder than normal! On this particular workout, you are doing 20 rounds each on the first section, then 10 rounds each on the second section. For the weights, I tried to make...Read More
BLK LBL Fitness Club – CrossFit® Weightlifting FINAL WEEK of the “CHALK Shoulder Complex!” Your goal is to lift anywhere between 2-5% more than last week! Also, a few things to remember: 1.) Strict Press does not allow any dipping at the knee. It’s ALL shoulders. 2.) Push Press does allow a knee dip to...Read More
BLK LBL Fitness Club – CrossFit® Today’s Programming Closing out this cycle with a Max Front Squat and our heaviest set of Hip Thrusts for 6-8 reps possible! After all the 20 reps we have been doing, this front squat should be feeling strong so I am excited to see the numbers! Remember… Below is...Read More
BLK LBL Fitness Club – CrossFit® Weightlifting Bench Press Superset these 2 movements together: 8-10 Bench Press 8-10 Barbell Bent Over Rows Rest 2min. Repeat For 3 Total Working Sets. Metcon Metcon (Time) Every 60sec. until you finish 150 KB Swings… Min. 1) 5 Pull-Ups 10 Push-Ups 20 Double Unders Min. 2) Max American KB...Read More
BLK LBL Fitness Club – CrossFit® Today’s Programming Below is one of my absolute favorite ways to lift and get some conditioning in! You are going to start on the rower and complete 12 cals for men and 9 cals for women, every minute.. For 5 straight minutes… This gets you super warm and mobile...Read More
BLK LBL Fitness Club – CrossFit® Weightlifting The FINAL week of the 20 rep back squat program ya’ll! Here’s some important things for today: 1.) Make sure you add 5-10lb. more than what you did last week. 2.) If you failed last week for whatever reason, try that weight again or modify it to something...Read More
BLK LBL Fitness Club – CrossFit® Metcon Jolly51 (Time) For Time 200 meter Sprint 51 Pull-Ups 200 meter Sprint 51 Air Squats 200 meter Sprint 51 Push-Ups 200 meter Sprint 51 Box Jumps (24/20 in) 200 meter Sprint 51 Dips 200 meter Sprint 51 Sit-Ups 200 meter Sprint 51 Burpees 200 meter Sprint Wear a...Read More
