BLK LBL Fitness Club – CrossFit® Metcon Metcon (Time) 10 Rounds For Time 5 Power Cleans 135/95 10 Pull-Ups 15 Push Ups 20 Cal Row Wear a Weight Vest 20/14#40:00 Time Cap 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® A: Metcon (Time) In Teams of 2: Death By Power Cleans + 300/225 Cal Echo Bike Partner 1: 300/225 Cal Echo Bike Partner 2: (0-1min.) 2 Power Cleans (1-2min.) 3 Power Cleans (2-3min.) 4 Power Cleans … And so on… Partner 1 starts on the bike and accumulates as many calories as possible – while Partner 2 performs 2 Power Cleans – after 60 seconds, partners switch. Partner 1 goes for 3 Power Cleans while Partner 2 rides the bike. Add 1 Power Clean per minute until you can not finish the given reps anymore or you reach 300/225 Calories.⁠ If for any reason you finish before 20min…. Perform as many deadlifts as possible until the 20min. Mark. RX 135/95 RX+ 155/105 RX++ 185/135?If you still don’t get it… It’s essentially an EMOM, but you’re both working at the same time. Eventually, the cleans...Read more

BLK LBL Fitness Club – CrossFit® Weightlifting This is a new piece I created to help everyone build some serious overhead strength and skill. While you will be limited by the weight you can strict press, this will help fatigue you just enough to have to use the next movement down the list correctly and efficiently. Each progression should help you lift considerably more weight, so as you fatigue with the same weight, this will be true for sheer reps as well. Remember these few things: 1.) Strict Press does not allow any dipping at the knee. It’s ALL shoulders. 2.) Push Press does allow a knee dip to drive the bar up , BUT you are not allowed to dip under the bar after that initial dip. 3.) Split Jerks allow a dip at the drive phase AND a dip under the bar. Making this the most skillful movement,...Read more

BLK LBL Fitness Club – CrossFit® Weightlifting 3 Supersets: 3-5 Front Squats (70-80% effort on all sets) 6-8 Barbell Hip Thrust (80-90% effort on all sets) Rest 2-3min. Between Sets. *Put Scores Below *Try not to transition more than 20-30sec. between movements Front Squat (3X5) Barbell Hip Thrust (3×8) Metcon Metcon (AMRAP – Rounds and Reps) 3min. AMRAP: 10 American KB Swings (53/35lbs.) 10 Cal Echo Bike Rest 1min. Repeat For 5 Total Rounds. Round 1: As written above Round 2: 10 Air Squats + 10 Cal Bike Round 3: As written above Round 4: 10 Air Squats + 10 Cal Bike Round 5: As written aboveFor scoring purposes, start where you left off going into the next round. *Make sure you are alternating between air squats and KB Swings each round 🙂 *Men RX+ is a 70lb. KB *Women RX+ is a 53lb. KBRead more

BLK LBL Fitness Club – CrossFit® Weightlifting Bench Press Superset all 3 movements together: 6-8 Barbell Bench Press 8-10 DB Bent Over Rows 8-10 Banded Straight Arm Lat Pull-Downs Rest 2min. Repeat For 3 Total Working Sets. Metcon Metcon (Time) 6 Rounds For Time: 6 Deadlifts (225/155lbs.) 6 Wall Balls (20/14lb.) 6 Box Jumps (24/20″) Immediately into; 5 Rounds For Time: 5 Deadlifts (225/155lbs.) 5 Wall Balls (20/14lb.) 5 Box Jumps (24/20″) Immediately into; 4 Rounds For Time: 4 Deadlifts (225/155lbs.) 4 Wall Balls (20/14lb.) 4 Box Jumps (24/20″)RX+ is a 30lb. Wall Ball for Men RX+ is a 20lb. Wall Ball for WomenRead more