BLK LBL Fitness Club – CrossFit® Weightlifting Back Squat (3X8) LAST WEEK before our reload week and then will start a new cycle the following week. 3 Working Sets: Back Squat 8 Reps Superset with 15 Weighted DB Sit Ups *rest 2:00 Metcon Metcon (AMRAP – Rounds and Reps) 15:00 AMRAP 25 Wall Balls 20/14...Read More

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BLK LBL Fitness Club – CrossFit® Partner Metcon Metcon (Time) Teams of 2. Only 1 person works at a time. Split the reps however you like. “You go, I go” is probably the fastest. 60 Rounds: 2 Hang Power Cleans (185/135lbs.) 4 Wall Balls (30/20lb.) Rest 5min. 30 Rounds: 4 Deadlifts (225/155lbs.) 6 Cal CardioRead More

BLK LBL Fitness Club – CrossFit® Weightlifting Strict Press (3X8) 3 Working Sets: Strict Press 6-8 Reps superset with; 10-12 Hanging Weighted Knee Raises Rest 2min. Metcon Metcon (Time) 30 Rounds: 5 Toes-To-Bar 3 Burpees 1 Thruster 95/65lbs. RX+ is 135/95lbs.Read More

BLK LBL Fitness Club – CrossFit® Metcon Metcon (Time) 35min. to finish… 1000m Row 100 Sit Ups 1 Mile Run 1 Mile Assault Bike 500m Row 50 Alternating Leg V Ups .5 Mile Run .5 Mile Assault Bike 250m Row 25 GHD or DBL footed V Ups .25 Mile Run .2 Mile Assault BikeRead More

BLK LBL Fitness Club – CrossFit® Weightlifting Deadlift (3X8) 3 Working Sets: 6-8 Reps Deadlift superset with; 1min. Weighted Planks on your hands Rest 2min. Metcon Metcon (4 Rounds for reps) 3min. AMRAP: 5 DB Bench Press (70/30s) 5 Pull-Ups -Rest 1:30 3min. AMRAP: 8 Front Rack Lunges (95/65lbs.) 30 Double Unders -Rest 1:30 3min....Read More

BLK LBL Fitness Club – CrossFit® Weightlifting Push Jerk (5-5-5) 3 Working Sets: 5 Push Jerks Superset with; 8-10 Weighted Bench Dips Rest 2min. Metcon Metcon (AMRAP – Rounds) 7min. to get as far as possible…. 10 Cal Cardio 1 Devil Press 45/30lbs. 10 Cal Cardio 2 Devil Press 45/30lbs. 10 Cal Cardio 3 Devil...Read More

BLK LBL Fitness Club – CrossFit® Weightlifting Back Squat (3X8) 3 Working Sets 6-8 Reps Back Squat superset with; 12-15 Weighted DB Sit-Ups Rest 2min. Metcon Metcon (Time) Every Minute until you finish: 3 Power Cleans (135/95lb.) Max Wall Balls (20/14lb.) in remaining time The workout is over when you reach 150 Wall Balls. Time...Read More

BLK LBL Fitness Club – CrossFit® “The Batman” (Time) For Time: Buy in 100 Air Squats 50-40-30-20-10 Box Jumps 30/24 Kettlebell Swings 200m Run Buy Out 4 X 5 Reps 80% Deadlift MaxVest up for everything BUT the DeadliftsRead More

BLK LBL Fitness Club – CrossFit® Partner Metcon Metcon (Time) ime) Teams of 2. Only 1 person works at a time. Split the rep however you like. 35min. to finish… 3 Rounds: 30 Pull-Ups 30 Front Squats 95/65 30 American KB Swings 70/53 60 Cal Row or Assault Bike 2 Rounds: 30 Pull-Ups 30 Front...Read More