BLK LBL Fitness Club – CrossFit® Weightlifting Back Rack Lunge Every 4min. x 4 Rounds: 6-8 Lunges Each leg Immediately into; 200m Farmer Carry with (2) Kettlebells Men Suggested Weight: 53-70s Women Suggested Weight: 35-53s *On the farmer carry’s, I legit just want you to walk at a brisk pace. Try not run or walk...Read More
BLK LBL Fitness Club – CrossFit® Metcon (AMRAP – Reps) 0-5min. 1000m Row Max Power Clean and Jerks (115/75lbs.) 7-12min. 1000m Row Max Barbell Thrusters (115/75lbs.) 14-19min. 1000m Row Max Push Jerks (115/75lbs.)RX+ is (135/95lbs.) Metcon (AMRAP – Rounds) From 23-35min… Fun Ab Section 🙂 3 Rounds: Min. 1) 1min. Plank on your hands Min....Read More
BLK LBL Fitness Club – CrossFit® Metcon Metcon (AMRAP – Rounds) From (0-24min.) 3 Total Sets: (0-2min.) 10 Deadlifts (@50-60% of 1RM) (2-4min.) 24/16 Cal Bike (4-6min.) 10 Bench Press (@50-60% of 1RM) (6-8min.) 100 Double Unders Metcon (AMRAP – Rounds and Reps) At the 28min. Mark…. 7min. AMRAP: 30 American KB Swings (53/35lb.) 20...Read More
BLK LBL Fitness Club – CrossFit® Today’s Programming We just have ONE MAJOR piece today from an old school favorite called “Holleyman.” However, I upped all the numbers by (1) rep, lightened the cleans a little, and made an EMOM with some fun benchmark rounds to hit. How far can you make it!? Metcon (AMRAP...Read More
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
