BLK LBL Fitness Club – CrossFit® Metcon Metcon (Weight) Today’s piece is all about having a long mix of cardio mixed with an emphasis of shoulder to overhead. So you will notice the hang clean numbers going down and the push press numbers going up. However, as you go through this sequence, you still have quite a bit of work to do for each section. Can you hang!? EMOM x 4min. Odd: 15/12 Cal Row Even: 50 Double Unders EMOM x 4min. Odd: 3 Hang Power Cleans + 3 Push Press Even: 18 Wall Balls EMOM x 4min. Odd: 15/12 Cal Row Even: 50 Double Unders EMOM x 4min. Odd: 2 Hang Power Cleans + 4 Push Press Even: 18 Wall Balls EMOM x 4min. Odd: 15/12 Cal Row Even: 50 Double Unders EMOM x 4min. Odd: 1 Hang Power Clean + 5 Push Press Even: 18 Wall BallsNo rest...Read more

BLK LBL Fitness Club – CrossFit® Metcon Metcon (No Measure) 3 Total Sets: (0-2min.) 25/16 Cal Echo Bike (2-4min.) 5 Front Squats as heavy as possible (4-6min.) Max Effort Weighted DB Sit-Ups (50/35lb.) (6-8min.) 5 Deadlifts as heavy as possible*Soon as the clock hits 8min. you start back at the top and repeat for 3 total sets. This is a 24min. Section. *For scoring, I will put the Front Squat and Deadlift score-boxes below Front Squat (3X%) Deadlift (3X5) Metcon (AMRAP – Rounds and Reps) at the 29min. Mark…. 6min. AMRAP: 6 Toes-To-Bar 9 American KB Swings (70/53lbs.)After a 5min. rest from the top section, you will hit this final finisher. Made to keep you moving quick! No pacing, JUST GO!Read more

BLK LBL Fitness Club – CrossFit® Weightlifting Bench Press 0-4min.) 400m Run 10 Unbroken Bench Press Max Pull-Ups in remaining time… (5-6min.) Rest (6-10min.) 400m Run 8 Unbroken Bench Press Max Pull-Ups in remaining time… (10-11min.) Rest (11-15min.) 400m Run 6 Unbroken Bench Press Max Pull-Ups in remaining time… (15-16min.) Rest (16-20min.) 400m Run 4 Unbroken Bench Press Max Pull-Ups in remaining time… *The bench press numbers need to be as heavy as possible, but ideally unbroken. If you must break for a few seconds that’s fine, but try and get them all in a row! *I will put a separate score box below for the pull-up or muscle up (RX+ option) score Metcon (AMRAP – Reps) Out your number of pull-ups you got total here from the above workout. If you choose to do RX+ then put your total number of muscle ups here. Put ring or bar in...Read more

BLK LBL Fitness Club – CrossFit® Metcon Metcon (AMRAP – Rounds) “Death By…. ” Every 2 minutes until you can no longer finish… 8 Calorie Echo Bike 8 Wall Balls (20/14lb.) 1 Ground To Overhead (115/75lbs.) Round 2: 2 Ground To Overhead Round 3: 3 Ground To Overhead Round 4: 4 Ground To Overhead … And so on… *CLOCK STOPS AT 20MIN. **You may clean and jerk or snatch! Up to you. You may also switch at any time. **CAN ANYONE MAKE IT ALL THE WAY TO 10 AND FINISH IT!? I want everyone to go the whole 20min. So, if you can not finish as written, then just get as far as you can and then keep repeating that number until the end. For example, if you can only make it to 5, then just get there and stay there. Score is the round you finished! RX+ Men: 135lb....Read more

BLK LBL Fitness Club – CrossFit® Today’s Programming For the next 2 weeks, we will being doing a “Bridge Cycle.” The purpose of this is to break up the stress of shooting for MAX efforts and boost training morale. During this time you can expect to see some fun conditioning pieces mixed with a little bit of traditional bodybuilding movements. We did a similar “Bridge” 3 months back and the feedback was overwhelming positive. I hope you all enjoy this little change up in the program 🙂 Back Rack Lunge 4 Total Sets: (0-2min.) 5-6 Back Lunges on each leg (2-4min.) 35/28 Cal Row (4-6min.) 20-30 Hanging Weighted Knee Raises *Soon as the clock hits 6min. you start back at the top and repeat for 4 total sets. This is an 24min. Section. *For the knee raises choose anywhere between 5-25lb. range. Metcon Metcon (AMRAP – Rounds and Reps) 8min....Read more