BLK LBL Fitness Club – CrossFit® Weightlifting Power Clean (Week 5) After warm up sets complete: Set 1: 5 reps at 65% Set 2: 5 reps at 75% Set 3: 5 reps at 85%GO IMMEDIATELY INTO THE FRONT SQUAT BELOW AFTER EACH SET: Front Squat (Week 5) After warm up sets complete: Set 1: 5 reps...Read More
BLK LBL Fitness Club – CrossFit® Metcon Metcon (Weight) Every 7min. x 5 Rounds: 500m Row 100 Double Unders 5 Deadlifts (climbing)Wanted to make cardio day a little more weight intensive today since we had “Murph” on Monday. Start with a deadlift weight of around 50-60% of your 1 Rep Max and then build each...Read More
BLK LBL Fitness Club – CrossFit® Weightlifting Push Press (Week 5) After warm up sets complete: Set 1: 5 reps at 65% Set 2: 5 reps at 75% Set 3: Max reps at 85% (shoot for more than 5)**Remember, YOU get to pick if you would like to do “PUSH PRESS” or “PUSH JERK” on...Read More
BLK LBL Fitness Club – CrossFit® Metcon Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about Murph...Read More
BLK LBL Fitness Club – CrossFit® Partner Metcon Metcon (Time) In Teams of 2… 30 Rounds (15 Each) “I go, you go style” 6 Cal Assault Bike 6 Toes-To-Bar 6 Wall Balls (20/14lb.) 6 American KB Swings (53/35lb.) You must complete a full round before your partner goes. Time CAP: 35min.Read More
BLK LBL Fitness Club – CrossFit® Weightlifting Metcon (No Measure) FLEX FRIDAY 20:00 CAP 3 Rounds: 30 Banded Glute Bridges 10/10 DB Bent Over Rows 10 DBL DB Tricep Extensions 15 Standing Calf Raises Metcon Metcon (AMRAP – Reps) Get as far as possible in 15min… 12-11-10-9-8-7-6-5-4-3-2-1 Cal Assault Bike Pull-Ups American KB Swings (53/35lb.)...Read More
BLK LBL Fitness Club – CrossFit® Weightlifting Power Clean After warm up sets complete: Set 1: 5 reps at 40% Set 2: 5 reps at 50% Set 3: 5 reps at 60% *No touch and go reps. Just singles.GO IMMEDIATELY INTO THE FRONT SQUAT BELOW AFTER EACH SET: Front Squat Set 1: 5 Reps at...Read More
BLK LBL Fitness Club – CrossFit® Metcon Metcon (AMRAP – Reps) “Cardio Wednesday!” 40min. to get as far as possible… 2,000m Row 200 Double Unders 2 Mile Run 1,000m Row 100 Double Unders 1 Mile RunThis is a broken up version of the “Triple 3” workout from the 2018 CrossFit Games. Which was: 3,000m Row...Read More
BLK LBL Fitness Club – CrossFit® Weightlifting Push Press (Week 4 “DELOAD” After warm up sets complete: Set 1: 5 reps at 40% Set 2: 5 Reps at 50% Set 3: 5 Reps at 60%You get to pick if you would like to do push press or push jerk on this cycle. If you choose...Read More
