BLK LBL Fitness Club – CrossFit® Metcon Metcon (AMRAP – Reps) 3min AMRAP 2 Wall Walks 4 T2B 6 Burpees to Target 8 Cal Row Rest 2:00 6min AMRAP 2 Wall Walks 4 T2B 6 Burpees to Target 8 Cal Row Rest 2:00 9min AMRAP 2 Wall Walks 4 T2B 6 Burpees to Target 8 Cal Row Rest 2:00 12min AMRAP 2 Wall Walks 4 T2B 6 Burpees to Target 8 Cal Row Wear 20/14# Vest Accessory Work Core Finisher (No Measure) 3 Rds on 3:00: 10 V Ups :30 Hollow Rock Hold 10 Supermans :30 Push Up Plank HoldRead more

BLK LBL Fitness Club – CrossFit® Today’s Programming Teams of 2. Only 1 person works at a time. Try and really BURN through each section and earn that rest! I’m not sure if anyone will actually finish today, but I do think a few of you might! Let’s see 🙂 Metcon Metcon (Time) 35min. to get as far as possible…. 60 Power Snatches 75/55lb 60 Power Cleans 95/65lb. 60 Deadlifts 135/95lbs. 60 Cal Echo Bike Rest 2min. 50 Power Snatches 95/65lb. 50 Power Cleans 135/95lb. 50 Deadlifts 185/135lbs. 50 Cal Echo Bike Rest 2min. 40 Power Snatches 115/75lb. 40 Power Cleans 155/105lb. 40 Deadlifts 205/155lb. 40 Cal Echo Bike Rest 2min. 30 Power Snatches 135/95lb. 30 Power Cleans 185/135lb. 30 Deadlifts 225/155lb. 30 Cal Echo BikeLadies can do 35 cals on the bike. *Also, if you need to, scale the weights to any numbers that make the most sense to...Read more

BLK LBL Fitness Club – CrossFit® Weightlifting Day 4 – Week 2 Bench Press 8-10 Flat Barbell Bench Press Immediately into; 8-10 Barbell Rows (Supinated) Rest 2min. Repeat For 3 Total Working Sets. Metcon Metcon (AMRAP – Reps) 4 Rounds: Min. 1) Max Pull-Ups Min. 2) Max Wall Balls (20/14lb.) Min. 3) Max Push-Ups Min. 4) Max Sit-Ups Min. 5) RESTRead more

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