BLK LBL Fitness Club – CrossFit® Weightlifting Strict Press (3X8) 3 Working Sets Strict Press 6-8 Reps superset with; 15-20 “Thumb up” Lateral DB Raises Rest 2min Metcon Metcon (Time) 3 Rounds For Time: 400m Run 21 Pull-Ups 12 Alt. DB Snatch 70/50lbs.Read More

BLK LBL Fitness Club – CrossFit® Metcon Crossfit Games Open 21.1 RX (Ages 16-54) (Time) For Time: 1 wall walk 10 double-unders 3 wall walks 30 double-unders 6 wall walks 60 double-unders 9 wall walks 90 double-unders 15 wall walks 150 double-unders 21 wall walks 210 double-unders Time cap: 15 minTo learn more about Crossfit...Read More

BLK LBL Fitness Club – CrossFit® Weightlifting Front Squat (3X5) 3 Working Sets: Front Squat 3-5 Front Squats (out of the rack) Immediately into; 3-5 Power Cleans or Snatches* Rest 2min. Repeat For 3 Total Sets. *ATHLETE CHOICE Metcon Metcon (Time) For Time: 20 Cal Assault Bike 20 Cal Row 60 American KB Swings 53/35lb....Read More

BLK LBL Fitness Club – CrossFit® Weightlifting Deadlift (3X8) 3 Working Sets Deadlift (Double Progression Week 2) 6-8 Reps superset with; 5 HIGH Box Jumps *Stacking plates and trying to get all reps as high as possible. You may take 10-15sec. after the deadlifts to do your first one. Rest 2min. Repeat For 3 Total...Read More

BLK LBL Fitness Club – CrossFit® Weightlifting Bench Press (3X8) 3 Working Sets: Bench Press 6-8 Barbell Bench Press Immediately into; 8-10 Barbell Bent Over Rows (Regular Grip) Rest 2min Metcon Metcon (Time) For Time: 100 Pull-Ups 200 Push-Ups 300 Double Unders You may break this up however you like! Accessory Work Metcon (No Measure)...Read More

BLK LBL Fitness Club – CrossFit® Weightlifting Back Squat (3X8) 3 Working Sets: 6-8 Reps superset with; 12-15 Heavy DB Sit-Ups Rest 2min. Repeat For 3 Total Sets. *This squat cycle is DOUBLE PROGRESSION. See details below. The goal is to get ALL 3 sets for 8 reps. Once you can do that, you add...Read More

BLK LBL Fitness Club – CrossFit® Metcon Metcon (Time) IN A VEST (if you dare) FOR TIME: 1 Devil Press 45/25s 200m Run 3 Burpees 4 DB Lunges (2 ea. leg) 45/25s 5 Push-Ups 6 Pull-Ups 7 DB Power Cleans 45/25s 8 DB Push Press 45/25 9 Toes T Bar 10 Wall Balls 30/20 11...Read More

BLK LBL Fitness Club – CrossFit® Partner Metcon Metcon (Time) 2 Rounds For Time: 200 Double-Unders 50 Overhead Squats (135/95 lb) 50 Pull-Ups 1 mile Run (switch every 200m)This is a classic HERO WOD call, “Bull.” Usually takes people about 45min solo, so I am hoping you guys can finish as a team in 35min....Read More

BLK LBL Fitness Club – CrossFit® Weightlifting Strict Press Strict Press 6-8 Reps superset with 15-20 Banded Rear Delt Rows Rest 2min. Repeat For 3 Total Sets. Metcon Chad Engle (Time) 8 Rounds For Time: 8 Cal Row 8 Box Jumps 30/24″ 8 Burpees 8 Alt. DB Snatch 70/50lb.Read More

BLK LBL Fitness Club – CrossFit® Weightlifting 3 Hang Power Cleans + 4 Front Squats Every 1:30 x 12 Rounds: 3 Hang Power Cleans 4 Front Squats 5 Burpees *Climbing in weight! Score is the weight of your last round as long as you finish the burpees Metcon Metcon (AMRAP – Rounds and Reps) 10min....Read More