BLK LBL Fitness Club – CrossFit® Partner Metcon Metcon (Time) Teams of 2: Only 1 person works at a time. Task #1: 300 Wall Balls (20/14lb.) *Partner 1 must hold the top of the deadlift before partner 2 can do wall balls. *Weight: 135/95lbs. Immediately into; Task #2: 200 Pull-Ups *Partner 1 must power clean...Read More

BLK LBL Fitness Club – CrossFit® Weightlifting Metcon (No Measure) 20min. Flex Friday Lifting Window: 3 Supersets Of: 8-10 Reverse Grip Bench Press 8-10 Barbell Bent Over Rows 8-10 Weighted Hanging Knee Raises Rest 2min. Between Sets Part 2 (after you finish part 1) 3 Sets of Weighted Dips to failure. Rest 60-90sec. Between Sets....Read More

BLK LBL Fitness Club – CrossFit® Weightlifting Power Clean (Week 3) After warm up sets complete: Set 1: 3 reps at 75% Set 2: 2 reps at 85% Set 3: 1 reps at 95+% *Ideally on set 3 here, you are going for a new 1 rep max! If it doesn’t feel like it’s in...Read More

BLK LBL Fitness Club – CrossFit® Metcon Metcon (AMRAP – Reps) “Cardio Wednesday!” 35min. To Finish… 5 Rounds: 6 Cal Cardio 6 Double DB Hang Cleans 45/30s 5 Rounds: 6 Burpees 6 Toes-To-Bar 4 Rounds:8 8 Cal Cardio 8 Double DB Hang Cleans 45/30s 4 Rounds: 8 Burpees 8 Toes-To-Bar 3 Rounds: 10 Cal Cardio...Read More

BLK LBL Fitness Club – CrossFit® Metcon (No Measure) 0-4min. 800m Run 4-8min. 4 Rounds: 10 Front Rack Lunges 75/55lbs. 10 Toes-To-Bar 8-12min. 800m Row 12-16min. 25 Burpees 30 Alternating Jumping Lunges 16-20min. 800m Run 20-24min. 4 Rounds: 10 Back Rack Lunges 75/55lbs. 10 Sit Ups 24-28min. 800m Row 28-32min. 30 Alternating Jumping Lunges 25...Read More

BLK LBL Fitness Club – CrossFit® Partner Metcon Metcon (AMRAP – Rounds) 35min. to get as far as possible… 30 Rounds Per Partner : (60 rounds total) 1 Deadlift (315/205) 3 HSPU’s 5 Wall Balls 30/20 *** You go, I go style. *** *ONly completed rounds count in the final scoreOption 1: Instead of HSPU’s...Read More

BLK LBL Fitness Club – CrossFit® Weightlifting Metcon (No Measure) 20min. Flex Friday Window… 3-4 Sets of: 8-10 Flat DB Bench or Floor Press 8-10 Single Arm DB Row (ea. arm) 10-12 Banded Tricep Push Downs 10-12 Barbell Bicep CurlsDetails: You can either do 1 big superset of all 4 movements and then rest 90sec....Read More

BLK LBL Fitness Club – CrossFit® Weightlifting Power Clean (Week 2) After warm up sets complete: Set 1: 3 reps at 70% Set 2: 3 reps at 80% Set 3: 3 reps at 90% GO IMMEDIATELY INTO THE FRONT SQUAT BELOW: Front Squat (Week 2) After warm up sets complete: Set 1: 3 reps at...Read More

BLK LBL Fitness Club – CrossFit® Metcon Metcon (Time) “Cardio Wednesday!” Every 5min. X 8 Rounds: 400m Run 21 American KB Swings 53/35lb. 12 Pull-UpsDetails: I want everyone to go at the highest repeatable effort that they can on each round. That should get you about 2min. of rest per round. Which will start out...Read More

BLK LBL Fitness Club – CrossFit® Weightlifting Push Press (Week 2) After warm up sets complete: Set 1: 3 reps at 70% Set 2: 3 reps at 80% Set 3: Max reps at 90% (shoot for more than 3) **YOU get to pick if you would like to do “PUSH PRESS” or “PUSH JERK” on...Read More