BLK LBL Fitness Club – CrossFit® Metcon Metcon (Time) In Teams of 2: 7 Rounds: 400 Meter Run (200m intervals) 29 Back Squats (135/95lbs.)This is a classic Hero Workout called “Manion.” So it may look a little familiar 😉 You may break up the reps however you like, but only 1 person can work at...Read More

BLK LBL Fitness Club – CrossFit® Weightlifting Push Jerk (Week 4 “DELOAD”) Set 1.) 5 Reps at 40% of 1RM Set 2.) 5 Reps at 50% of 1RM Set 3.) 5 Reps at 60% of 1RM SUPERSET with; 10-12 DB Incline Seal Rows Metcon Metcon (AMRAP – Reps) 20min. EMOM: Min. 1) 12/10 Cal Bike...Read More

BLK LBL Fitness Club – CrossFit® Weightlifting Deficit Deadlift (Week 4 “DELOAD”) 2″ Deficit (Standing on a 25lb. Plate)Olympic & Strength SUPERSET: 3 HANG POWER Snatch or Clean at 60% of your 1RM (You choose) Rest about 30sec. and immediately complete; 6-8 Deficit Deadlifts Rest 2-3min. after each SUPERSET. Repeat For 3 Total Working Sets....Read More

BLK LBL Fitness Club – CrossFit® Metcon Metcon (Time) “Cardio Wednesday!” 35min. to finish… 100 Double Unders Every time you break, complete a 12/10 Cal Bike Immediately into; 100 Pull-Ups Every time you break, complete a 400m Run Immediately into; 100 Double Unders Every time you break, complete 12/10 Cal Bike Immediately into; 100 Barbell...Read More

BLK LBL Fitness Club – CrossFit® Weightlifting Bench Press (Double Progression Week 4 “DELOAD”) Using 50% of the heaviest you used this month… Max Unbroken Set of Flat Barbell Bench Press Immediately into; Max Unbroken Set of Regular Grip Barbell Rows Rest 2-3min. Repeat For 3 Total Sets. *Try to really get as close to...Read More

BLK LBL Fitness Club – CrossFit® Weightlifting Back Squat (Week 4 “DELOAD”) Olympic Lifting + Strength SUPERSET: 3 Full Squat Snatch or Squat Cleans at 60% of 1RM (You choose) Rest about 30sec. and immediately go into the squat numbers below: Set 1.) 5 Reps at 40% of 1RM Set 2.) 5 Reps at 50%...Read More

BLK LBL Fitness Club – CrossFit® Metcon FELIX (Time) 6 Rounds For Time 9 Burpees 9 Box Jumps (24/20) 9 Pull-Ups 9 Thrusters 95/65 9 Toes To Bar Wear a Weight Vest (20/14 lb) Metcon (No Measure) Core Workout 4 Rounds: 20 situps 30 sec plank 30 sec side plank left 30 sec side plank...Read More

BLK LBL Fitness Club – CrossFit® Metcon Metcon (Time) Teams of 2: (1 person works at a time) 2 Rounds For Time: 200 Double-Unders 50 Overhead Squats (135/95 lb) 50 Pull-Ups 1 mile RunThis is a classic HERO WOD call, “Bull.” Usually takes people about 45min solo, so I am hoping you guys can finish...Read More

BLK LBL Fitness Club – CrossFit® Weightlifting Push Jerk (Week 3) Set 1.) 5 Reps at 75% Set 2.) 3 Reps at 85% Set 3.) Attempt a NEW 1 REP MAX! SUPERSET with; 10-12 Heavy Weighted Sit-Ups Or… 10-12 Heavy Weighted Hanging Knee Raises or… 10-12 Heavy DB Russian Twists *Try for a little heavier...Read More

BLK LBL Fitness Club – CrossFit® Weightlifting Deficit Deadlift (Week 3) 2″ Deficit (Standing on a 25lb. Plate)Olympic & Strength SUPERSET: 1 HANG POWER Snatch or Clean (You choose) Rest about 30sec. and immediately complete; 6-8 Deficit Deadlifts Rest 2-3min. after each SUPERSET. Repeat For 3 Total Working Sets. *Warm up on the olympic lifts...Read More