BLK LBL Fitness Club – CrossFit® Today’s Programming We will keep the EMOM bridge cycle going for a1 more week, so we will finish out this next week and then get back to traditional strength blocks and classic conditioning! A: Back Squat Every 3min. x 4 Rounds: 3 Back Squats + 400m Run *Ideally you...Read More
BLK LBL Fitness Club – CrossFit® Metcon Will Lindsay (Time) 10 Rounds for Time 3 Devil Presses (2×55/35 lb) 22 Alternating Dumbbell Lunges (2×55/35 lb) 19 Air Squats Wear a Weight Vest (20/14 lb)Background: This Hero WOD is dedicated to Sgt. 1st Class Will D. Lindsay, 33, who paid the ultimate sacrifice on March 22,...Read More
BLK LBL Fitness Club – CrossFit® Metcon Metcon (Weight) In Teams of 2. On the first section, you both can work together. Then add your individual best clean and jerks together for 1 max total score. Follow the time caps for the remainder of the workout… (0-12min.) Build to a 1RM Clean and Jerk Metcon...Read More
BLK LBL Fitness Club – CrossFit® Metcon Metcon (AMRAP – Rounds) EMOM x 5 Rounds: (35min. Total) Min. 1) 18/14 Cal Row Min. 2) 20 Box Jumps 24/20″ Min. 3) 18 Wall Balls (20/14lbs.) Min. 4) 20 Push-Ups Min. 5) 15 Double DB Hang Cleans (45/30s) Min. 6) 20 Sit-Ups Min. 7) RestA few RX+...Read More
BLK LBL Fitness Club – CrossFit® Weightlifting Power Clean Every 2min. x 10 Rounds: 10/7 Cal Bike 3 Power Cleans (Climbing) *Your goal is to eventually hit a 3 Rep Max here today Metcon Metcon (Time) For Time: 100 Front Squats 135/95lbs. *At the top every minute: 7 Toes-To-Bar *Start with Toes-To-Bar RX+ 30...Read More
BLK LBL Fitness Club – CrossFit® Weightlifting Push Jerk BIG Push/Pull EMOM EMOM x 20min. Min. 1) 5 Push Jerks (Climbing) Min. 2) *Pick One Options: *30sec. of Kipping Pull-Ups *5 Muscle Ups *3-5 Weighted Pull-Ups Important Notes: Only choose 1 option above and stick to it the whole time. You may take the push...Read More
BLK LBL Fitness Club – CrossFit® Metcon We have a 4 part section here with 4 separate scores! Go hard on each one and let’s see where everyone stacks up today! Here’s the flow: (0-8min.) 1 Mile Run (8-16min.) Find your 3 Rep Max Deadlift (16-24min.) Bike 80/55 Calories (24-32min.) Find your 3 Rep Max...Read More
BLK LBL Fitness Club – CrossFit® Metcon Metcon (AMRAP – Rounds) EMOM x 10min. Odd: 5 Thrusters (climbing in weight) Even: 15/12 Cal Row (Every other round do 15 Toes-To-Bar) immediately into; EMOM x 10min. Odd: 5 Back Squats (climbing in weight) Even: 15/12 Cal Row (Every other round do 15 Toes-To-Bar)20min. Straight EMOM here....Read More
BLK LBL Fitness Club – CrossFit® Metcon Metcon (Time) Teams of 2: “You Go, I Go” Style! 30 Rounds For Time: (15 Rounds EACH) 2 Devil Press 4 Alternating DB Lunges (2 ea. leg) 6 Pull-Ups 8 Cal Assault Bike Time CAP: 35min.Got a fun one today! Only 1 partner works at a time and...Read More
Metcon Metcon (Time) For Time: 100 Front Squats 135/95lbs. *At the top every minute: 7 Toes-To-Bar *Start with Toes-To-Bar RX+ 30...Read More