BLK LBL Fitness Club – CrossFit® Metcon Metcon (No Measure) All stations 8min of work. 2min rest between stations. Station 1 (Outside) For Time: 1200M Run Station 2 (Outside) Teams of 2 (You go, I go) 27-21-15-9 Cal Row *200m Sled Push/Pull between each set (100m Push/100m Pull) Station 3 (Outside) 10-9-8-7-6-5-4-3-2-1 KB Push Press 53s/35s KB Front Squats KB Deadlifts Station 4 (Inside) 15-12-9-6-3 (30-24-18-9-6) BMU (C2B/Pull-Ups) Power Snatches 95/65 Station 5 (Inside) Teams of 2 40-30-20-10 GHD Sit Ups (Scale to Abmat Sit-ups) Cal Ski (Fill up the bikes last) 12-9-6-3 Sandbag Cleans 150/100 (Scale down in weight to 80/30/20 Dball)Read more

BLK LBL Fitness Club – CrossFit® Weightlifting Day 5 – Week 5 (Last Week of Cycle) – Superset the 2 movements below. – Rest 2-3min. between sets Bench Press (5X5) Your goal is to try and lift 2.5-5% more weight than last week. Deadlift (5X5) Your goal is to try and lift 2.5-5% more weight than last week. Metcon Metcon (Time) For Time: 50 Pull-Ups 50 Russian KB Swings (70/53lbs.) 50 Burpees 50 Russian KB Swings (70/53lbs.) 50/35 Cal Bike 50 Russian KB Swings (70/53lbs.) *Do not break anything up. You must complete all 50 reps before moving on. However, you can mix up the order a little if you like.Read more

BLK LBL Fitness Club – CrossFit® Weightlifting Day 4 – Week 6 (Last Week of Cycle) – Superset the 2 movements below. – Rest 2-3min. between sets Back Squat (5X5) Your goal is to try and lift 2.5-5% more weight than last week. Hang Power Clean (5X1) Just hitting some heavy singles between sets today on our last week of the 5×5. I would ideally like these to be as heavy as possible without failing any reps. However, if that squat really takes it out of you, then keep it on the lighter side and hit sets of 2. Metcon Metcon (Time) 3 Rounds For Time: 30 Wall ball (20/14lb.) 30 Barbell Overhead Squat (45/35lb.) 30 Cal RowRX+ Men: 95lb. Overhead Squat RX+ Women: 65lb. Overhead SquatRead more

BLK LBL Fitness Club – CrossFit® Metcon Metcon (AMRAP – Rounds) 5 Rounds: Min 1) 12/10 Cal Bike Min 2) 15 SDHP’s (95/65lbs.) Min 3) 50 Double Unders Min 4) 200m Run Min 5) 12-18 DB Box Step Ups (20″) Min 6) Max Sit-Ups Min 7) RestI want today to be fun, but also a little personal in terms of difficulty. So I am going to throw a few optional choices in here to beef it up. Pick anywhere between none of them to all of them 🙂 1.) Do 5 muscle ups instead of SDHP’s 2.) 75 Double Unders instead of 50 3.) 200m Ski instead of Row 4.) Max GHD Sit-Ups instead of regular 5.) 10 SDHP with 135/95 instead of 15 at 95/65 *Also, for the DB Step Overs, go as heavy as you can. RX is 50 for men and 35 for ladies, but I think...Read more

BLK LBL Fitness Club – CrossFit® Weightlifting Day 2 – Week 6 – Superset the 2 movements below. – Rest 2-3min. between sets Push Jerk (5X5) Your goal is to try and lift 2.5-5% more weight than last week. Weighted Pull-ups (5X5) Your goal is to try and lift 2.5-5% more weight than last week. Metcon Metcon (Time) 25 Rounds: 4 Double DB Snatches (50/35lb.) 4 BurpeesMake sure you can move that weight quickly and efficiently. If not, scale it back a little. Time CAP: 18min.Read more