BLK LBL Fitness Club – CrossFit® Kerrie (Time) Wearing a weight vest (20/14lb), 10 rounds for time of: 100-m sprint 5 burpees 20 sit-ups 15 push-ups 100-m sprint Rest 2 minutesTo learn more about Kerrie click hereRead more

BLK LBL Fitness Club – CrossFit® Metcon Metcon (Time) In partners of 2 (Only 1 partner works at a time) 35min. to finish… 200 Calorie Row 200 Wall Balls (20/14lbs.) 200 American KB Swings (70/53lb.) *Every 5min. Complete 10 Ground To Overhead with (135/95lbs.) *Start with Ground To OverheadsTo be clear, the workout goes like this… Clock starts… Complete 10 Ground To Overheads. You can snatch or clean and jerk at anytime. In the remaining time, try to get as many calories on the rower as possible. Switch partners at any time. When the clock reaches 5min, you complete 10 more ground to overhead. You must complete all 200 calories on the rower before moving to the wall balls. Then complete all 200 wall balls before moving on to the KB swings.Read more

BLK LBL Fitness Club – CrossFit® Weightlifting Day 5 – Week 2 – 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 : 30 Pull-Ups 30 /20Cal Echo Bike 30 Push-Ups 90 Double Unders 20 Pull-Ups 20/15Cal Echo Bike 20 Push-Ups 60 Double Unders 10 Pull-Ups 10/7 Cal Echo Bike 10 Push-Ups 30 Double Unders *RX+ Option is 15/10/5 Muscle Ups instead of pull-ups. Only do this option if you can knock out those reps in 2-3 sets per round.Time Cap: 18minRead more

BLK LBL Fitness Club – CrossFit® Weightlifting Day 4 – Week 2 – 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 and Jerk (5X2) Get something on the bar that feels like 75-80% effort. Drop each rep, but make sure to pick up the 2nd rep within 5-10sec. Focus on a split jerks specifically. Metcon Metcon (AMRAP – Reps) 6min. AMRAP: 1 DB Thruster 50s/35s 2 Toes-To-Bar 3 DB Thrusters 4 Toes-To-Bar 5 DB Thrusters 6 Toes-To-Bar 7 DB Thrusters 8 Toes-To-Bar … Keep adding 1 repRest 3:00 b/t AMRAP Metcon (AMRAP – Reps) 6min. AMRAP: 1 Double DB Snatch 50s/35s 2 Burpees 3 Double DB Snatches 4 Burpees 5 Double DB Snatches 6 Burpees 7 Double DB Snatches 8 Burpees … Keep adding 1 repRead more

BLK LBL Fitness Club – CrossFit® Today’s Programming Today is our conditioning only day again! We’ve done much shorter versions of this piece before with a max lift at the end and everyone usually loves how it makes them feel. So for CARDIO DAY, I beefed it up a little and added the 800m and 1000m sections. Just like last week, I am not super concerned about you hitting this as hard as possible. Use about 75-80% effort and just get it done! A really awesome substitute is swapping out the run for the ski erg! (same amount of meters) Metcon (Time) For Time: Run 1000m Row 200m Run 800m Row 400m Run 600m Row 600m Run 400m Row 800m Run 200m Row 1000m Accessory Work Some extra bonus CORE work if you like: 8 Rounds: 20sec. of Russian DB Twists (35/20lb.) 10sec. RestRead more