BLK LBL Fitness Club – CrossFit® Weightlifting Metcon (Weight) 0:00 – 18:00 4-5 sets: 6-8 Push Press Immediately into; Max Effort Weighted Hanging Knee Raises** Rest 90sec *Push Press should be 5%+ more than last weeks Push Press. ** Hold DB between feetpush press weight is score Workout Metcon (Distance) 20:00 – 30:00 In Teams...Read More

BLK LBL Fitness Club – CrossFit® Strength Metcon (Weight) 4 Sets: 6-8 Close Grip Bench Press Immediately into; 6-8 Narrow Stance Deadlifts Rest 2min. ** build up to starting weight then do 4 “working sets” *Building in weight for each movementScore is bench press Workout Metcon (AMRAP – Rounds and Reps) 15min. AMRAP: 10 Front...Read More

BLK LBL Fitness Club – CrossFit® Metcon Metcon (Weight) Clean and Jerk Cardio Complex: Every 2min. x 10 Rounds: 10/7 Calorie Assault Bike 2 Power Clean and Jerks *Climbing in weight to the heaviest #’s you can hit. Workout Metcon (Time) 2 Rounds For Time: 50 Push Jerks 95/65 25 Toes-To-Bar *EMOM complete 4 Burpees!...Read More

BLK LBL Fitness Club – CrossFit® Weightlifting Back Squat 20:00 to build to a heavy 20 Rep Back Squat * I suggest you build by reps of 5 and plan to hit 1-2 actual sets of 20. DO NOT build by doing all 20 reps every time.Try and add 5-10lbs onto whatever you did last...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) Warmup: 4 Rounds For Quality (12:00 CAP) 10 Cal Bike (Easy pace) 10 Alt. Step Back Lunges 10 Russian Baby Makers 10 Up-Downs 10 Kipping Beat Swings Workout Jay (AMRAP – Rounds and Reps) AMRAP x 20 MINUTES* 22 Air Squats 12 Toes to Bar...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 3:00 Cardio of Choice (Run / Row / Bike) Immediately into… 3 SETS (7:00 CAP) w/ an empty barbell 5 Snatch Grip Deadlift 5 Snatch High Pulls 5 Muscle Snatches 5 Overhead Squats 10 Elbow Punches 5 Front Squats Workout Metcon (Time) FOR TIME* 30...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 3 SETS 10/10 Moose Antlers 10 Supermans 10 Scap Push-Ups Into… 4 SETS (:20 ON/ :10 OFF) MOVT 1 – Row* MOVT 2 – Push-Up** *Start at 50% effort, increase pace each set (50%, 60%, 70%, 80%) **After 2 sets, switch to Push-Up to Pike...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) AMRAP x 8 MINUTES 50 Jump Rope 12 DB Deadlifts (try using Workout weight) 10 Squat Jumps 24 Alt Reverse Lunges Weightlifting Squat Clean + Front Squat 15:00 to hit a heavy complex of: 1 Squat Clean + 3 Front Squats *Rest 2min. Between Working...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 3 SETS 200m Run 8 BB sumo deadlift High pulls 8 Push Ups 8 Up-Down Over Bar Workout Metcon (2 Rounds for reps) 0:00 – 9:00: 2 Rounds: Run 400m Row 400m 9:00-18:00: 7min. AMRAP: 7 Bench Press (135/75) 7 SDHP’s (115/75) 7 American KB...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 3 ROUNDS 20 Jumping Jacks 10 Bootstrappers 5/5 Split Squat Into… 2 ROUNDS 10 Strict Press 10 Ring Rows or 5 Strict Pull Ups 10 Alt V Ups Weightlifting Push Press 4 Sets: 8 Barbell Push Press 10 Barbell Bent Over Rows (Supinated) Rest 2min....Read More