BLK LBL Fitness Club – CrossFit® Metcon Metcon (Time) For time: 30 Devils Press (50s/35s) 300’ Dumbbell Walking Lunge (50s/35s) 90 Burpee Box Jump Over (24/20) *Partition as desired RX+: Wear 20/14# VestTime Cap 30:00 Option 1: 15 Rounds 2 Devils Press (50s/35s) 20’ Dumbbell Walking Lunge (50s/35s) 6 Burpee Box Jump Over (24/20) Option...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

BLK LBL Fitness Club – CrossFit® Weightlifting Day 4 – Week 5 – 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 (5X2) We did 3 rep last week, so lets up the weight a...Read More

BLK LBL Fitness Club – CrossFit® Metcon Metcon (Time) 40min. to try and finish…. 5 Rounds: 15 Sit-Ups 30 Double Unders 400m Farmer Carry with (1) Kettlebell 4 Rounds: 10 Toes-To-Bar 20 Wall Balls 400m Farmer Carry with (1) Kettlebell 3 Rounds: 15 Sit-Ups 30 Double Unders 400m Farmer Carry with (1) Kettlebell 2 Rounds:...Read More

BLK LBL Fitness Club – CrossFit® Weightlifting Day 2 – Week 5 – 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 5 – 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 (5X3) After going heavy last week, we are going to bring the reps back...Read More

BLK LBL Fitness Club – CrossFit® Metcon Metcon (Time) 5 Rounds 10 Pull-Ups 20 Alt DB Snatches 50/35 40 Double Unders 800m Run Wear a 20/14# Vest.Time Cap: 35min Accessory Work Derek Weida AB Workout (No Measure) 15 Sit-ups 15 Flutter Kicks (4 Count) 15 Sit-ups 15 Leg Raises 15 Sit-ups 15 Hello Dolly’s (4...Read More

BLK LBL Fitness Club – CrossFit® Metcon Metcon (Time) In Teams of 2 (Only 1 partner works at a time). 120 Wall Balls (20/14) 110 Calorie Echo Bike 100 Toes-To-Bar 90 Clean & Jerks (95/65lbs.) 80 Wall Balls (20/14) 70 Calorie Echo Bike 60 Toes-To-Bar 50 Clean & Jerks (135/95lbs.) 40 Wall Balls (20/14) 30...Read More

BLK LBL Fitness Club – CrossFit® Weightlifting Day 5 – Week 4 – 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