BLK LBL Fitness Club – CrossFit® Metcon Metcon (Time) Teams of 2: “You go, I go” Style For Time: (5) Burpees (6) DB Goblet Squats (50/35lb.) (7) Pull-Ups (8) Calorie EchoBike (9) DB Deadlifts (50/35s) (10) Air Squats (11) Push-Ups (12) DB Lunges (50/35s) (13) Calorie Row (14) Box Jumps (24/20″) *Read how to complete...Read More
BLK LBL Fitness Club – CrossFit® Weightlifting Week 3 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® Weightlifting 3 Supersets: 2 Front Squat (80-90% effort on all sets) 6-8 Barbell Hip Thrust (80-90% effort on all sets) Rest 2-3min. Between Sets. *Put Scores Below *Try not to transition more than 20-30sec. between movements *Shooting for 5-10% more weight on the front squats than last week for...Read More
BLK LBL Fitness Club – CrossFit® Weightlifting 3 Supersets: 10-12 Incline DB Bench Press 10-12 Incline DB Seal Rows Rest 2min. Repeat For 3 Total Working Sets. DB Incline Bench Press DB Incline Seal Row Metcon Metcon (AMRAP – Reps) 3min. of Double Unders 3min. of Pull-Ups 1min. of Echo Bike 3min. Rest 2min. of...Read More
BLK LBL Fitness Club – CrossFit® Weightlifting Power Clean and Jerk 15min. to hit a heavy Power Clean & Jerk *I am not worried about anyone hitting personal records today. I just want something heavy with solid form. You may also choose to build to a heavy 2 or 3 reps if that feels more...Read More
BLK LBL Fitness Club – CrossFit® Weightlifting Week 3 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 you...Read More
BLK LBL Fitness Club – CrossFit® Metcon Metcon (Time) 35:00 Time Cap Buy In: 800m Run 5 Rounds 27 Cal Echo Bike 21 Alt DB Snatches (50/35) 15 DB Box Step Ups 20″ (50/35) 9 Burpee Pull Ups Buy Out: 800m Run *Wear weight vest 20/14# Accessory Work Derek Weida AB Workout (No Measure) 15...Read More
BLK LBL Fitness Club – CrossFit® Today’s Programming Something we have never done before today… Every movement starts with a burpee. However, your hands never leave the bar… While keeping your hands on the bar, drop down and touch your chest to the bar and then perform the movement. 3-2-1 reps will go by fast,...Read More
BLK LBL Fitness Club – CrossFit® Weightlifting Week 2 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® Weightlifting 3 Supersets: 3 Front Squats (80-90% effort on all sets) 6-8 Barbell Hip Thrust (80-90% effort on all sets) Rest 2-3min. Between Sets. *Put Scores Below *Try not to transition more than 20-30sec. between movements *Shooting for 5-10% more weight on the front squats than last week for...Read More
