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

BLK LBL Fitness Club – CrossFit® Weightlifting Day 4 – Week 4 – 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 (5X3) Hang Power Cleans (without the jerk) today. Try to get all 3...Read More

BLK LBL Fitness Club – CrossFit® Today’s Programming Back it again with Cardio Wednesday! Today’s piece is knock-out style, so as soon as you can no longer finish the work in the time windows, you’re done! The time caps are very doable on paper, but the deeper you get , the harder it does get...Read More

BLK LBL Fitness Club – CrossFit® Weightlifting Day 2 – Week 4 – 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 4 – 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 (5X1) So today we are shooting for the heaviest reps possible here if you’re...Read More

BLK LBL Fitness Club – CrossFit® Metcon Metcon (AMRAP – Rounds and Reps) Partner (You Go, I Go) 40:00 AMRAP 5 Sand Bag Cleans (100/80) or Power Cleans (135/95) 10 Burpee Box Jump Overs 24/20″ 15 T2B 200M Run *Wear 20/14# VestRest 1:1 if you do not have a partner.Read More

BLK LBL Fitness Club – CrossFit® Metcon Metcon (AMRAP – Reps) – 40min. Running Clock… – Teams of 2. Only 1 person works at a time. – Switch when specified below 10min. AMRAP: Max Cals of Choice *Switch every 10 cals 10min. AMRAP: 6 Wall Balls (20/14lbs.) 6 Push Jerks (95/65lbs.) 6 DB Snatches (70/50lb.)...Read More

BLK LBL Fitness Club – CrossFit® Weightlifting Day 5 – Week 3 – 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