BLK LBL Fitness Club – CrossFit® Today’s Programming We are going to spend the next 4 weeks focusing on single leg (unilateral) strength. I believe this is one of the most underrated cycles of training nowadays. You are going to balance out the strength between your stronger and weaker sides. You are going to see...Read More
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
