BLK LBL Fitness Club – CrossFit® Weightlifting Day 3 – Week 2 Squat Clean Every 2min. x 3 Rounds: 10/8 Calorie Echo Bike 3 Squat Cleans Rest 1min. (Add some weight) Every 2min. x 3 Rounds: 10/8 Calorie Echo Bike 2 Squat Cleans Rest 1min. (Add some weight) Every 2min. x 3 Rounds: 10/8 Calorie Echo Bike 1 Squat Clean *Your goal today is to slowly work up to something heavy by the end. The cardio might help a lot of you get really warm and potentially hit an all time best. And for others, it might just be really hard to hang on. Either way, choose your weights carefully so that you make it to the end with some juice! Weightlifting Ok, now that we are super warm, we should be able to hop into this pretty quickly and shoot for some heavier reps than last week! Let’s get...Read more

BLK LBL Fitness Club – CrossFit® Weightlifting Day 2 – Week 2 Spend 15min. Working on 1 of these complexes depending on your skill level: 1.) 3 Position Snatch (1 rep from above the knee, then below the knee, then the floor) 2.) 2 Power Snatch + 2 Snatch Balance + 2 Overhead Squats (all unbroken) *This is the RX+ option 3 Position Snatch 1 Hang Snatch + 1 Below the Knee Snatch + 1 Snatch Snatch Complex (2 Power Snatch + 2 Snatch Balance + 2 OHS) 2 Power Snatch + 2 Snatch Balance + 2 OHS Metcon Metcon (AMRAP – Rounds and Reps) 20min. AMRAP: 4 Alt. DB Snatches 70/50lbs. 6 Toes-To-Bar 24 Double UndersThis is a spin off of the 20.2 open workout from last year. Only difference is the the snatches were thrusters.Read more

BLK LBL Fitness Club – CrossFit® Weightlifting Day 1 – Week 2 Bulgarian Split Squats *Same as last week, but shoot for 5-10% more weight 8-10 Reps on each leg SUPERSET with/ 10-12 Banded Abductors on each leg Rest 2min. Repeat For 3 Total Working Sets. Metcon Metcon (AMRAP – Rounds) Every 3min x 5 Rounds: 8 Cal Row 8 Wall Balls (20/14lb.) 8 Pull-Ups 8 Burpee Box Jump Overs (24/20″) RX+ is adding 1 rep to each movement each round. See how far you can get. Round 1: 8 reps Round 2: 9 reps Round 3: 10 rep … And so on…Your score is going to be the # of rounds that you finished. So if you finish RX your score is 5. For RX+ you may NOT sit out a round! No matter what, you must complete the minimum of 8 reps. So, if you make it to...Read more

BLK LBL Fitness Club – CrossFit® Metcon Metcon (Time) For Time: 5 Rounds 800m Run 5 Ring Dips 10 Strict Pull Ups 15 Push Ups 20 Alt Step Back Lunges 25 Air Squats *Wear 20/14# VestTime Cap: 40min Accessory Work Derek Weida AB Workout (No Measure) 15 Sit-ups 15 Flutter Kicks (4 Count) 15 Sit-ups 15 Leg Raises 15 Sit-ups 15 Hello Dolly’s (4 Count) 15 Sit-ups 15 Crunches 15 Sit-ups 15 Russian Twists 15 Sit-ups 15 Bicycle (4 Count) *Straight through, no rest.Read more

BLK LBL Fitness Club – CrossFit® 12 Days of Christmas (Time) 12 Days Of Christmas 1 – Snatch 95/65 – 135/95 – 225/155 2 – 100m Run 3 – Clean And Jerk 95/65 – 135/95 – 225/155 4 – Muscles up 5 – KB Swing 53/35 – 70/53 6 – Box Jump 24/20 – 30/24 7 – T2B 8 – C2B Pull Up 9 – Strict HSPU 10 – Wall Ball 20/14 – 30/20 11 – Burpee 12 – Thrusters 95/65 – 135/95 – 225/155 Class work should be completed in 45 min. Make sure the scale is apporiate. RX is 95/65 RX+ is 135/95 Savage Mode is 225/155Scaling Options Muscle Ups = BMU or Burpee Pull Ups Box Jumps = Box Step Ups T2B = Hanging Knee Raises C2B = Pull Ups, Banded Pull Ups or DB Rows Strict HSPU = Kipping HSPU or Seated DB Strict PressRead more