BLK LBL Fitness Club – CrossFit® Weightlifting Back Squat 4 Sets: Set 1.) 5 Reps at 40% of 1RM Set 2.)5 Reps at 40% of 1RM Set 3.)5 Reps at 50% of 1RM Set 4.)5 Reps at 60% of 1RM In Between Each Set Complete; 15-20 Barbell Hip Thrusts *Something on the lighter side so you can just get a burn. Nothing super heavy. Rest 90sec. Between Sets Metcon Metcon (Calories) 5 Rounds: 90sec. AMRAP: 10 Front Rack Lunges (135/95) 10 Lateral Burpees Over The Bar Max Cal Echo Bike Rest 90sec. After Each RoundGet those lunges and burpees out of the way QUICK! Then start smashing that bike! Score today is just the amount of calories you get on the bike! Excited to see these scores 🙂 *Left + Right = 1 rep on lungesRead more

BLK LBL Fitness Club – CrossFit® A: Metcon (Weight) 10min. EMOM: 2 Power Cleans + 2 Push Jerks*Climbing weight or ideally with 1 challenging weight the entire time Rest 3min. Before Starting Part B Below: B: Metcon (AMRAP – Reps) 10min. to get as far as possible… 1 Mile Run 200 Double Unders *If you happen to finish, put your time in the commentsRest 3min. Before Starting Part C Below: C: Metcon (Time) 10min. to finish… 50 DB Bench Press 50/35s 50 Strict Pull-Ups *You may break this however you like!Read more

BLK LBL Fitness Club – CrossFit® Weightlifting Metcon (Weight) Deadlift Recovery Week Every 5min. x 4 rounds: 500m Row 20 Wall Balls (20/14lb.) *Deadlifts Round 1.) 5 Deadlifts @30% of 1RM Round 2.) 5 Deadlifts @40% of 1RM Round 3.) 5 Deadlifts @40% of 1RM Round 4.) 5 Deadlifts @50% of 1RMHit the row with about 80-85% effort. Should be around 1:45-1:50 for men and about 2:05 range for women. Metcon Metcon (AMRAP – Rounds and Reps) 12min. AMRAP: 30 Russin KB Swings 70/53lb 20 Sit-Ups 10 Toes-To-BarRead more

BLK LBL Fitness Club – CrossFit® Weightlifting Front Squat 8 Barbell Front Squats Immediately into; Max Seated Banded Abductions Rest 90sec. Repeat For 4 Total Sets. Metcon Metcon (Time) 18min. to try and finish… 12/10 Cal Echo Bike 10 Burpees 10 Squat Cleans 135/95 Immediately into; 12/10 Cal Echo Bike 10 Burpees 8 Squat Cleans 155/105 Immediately into; 12/10 Cal Echo Bike 10 Burpees 6 Squat Cleans 185/135 Immediately into; 12/10 Cal Echo Bike 10 Burpees 4 Squat Cleans 205/145 Immediately into; 12/10 Cal Echo Bike 10 Burpees 2 Squat Cleans 225/155Read more

BLK LBL Fitness Club – CrossFit® Metcon MELIGONIS (Time) For Time 1-2-3-4-5-6-7-8-9-10 Pull-Ups 1-2-3-4-5-6-7-8-9-10 Push-Ups 2-4-6-8-10-12-14-16-18-20 Alternating Lunges 1 mile Run 10-9-8-7-6-5-4-3-2-1 Pull-Ups 10-9-8-7-6-5-4-3-2-1 Push-Ups 20-18-16-14-12-10-8-6-4-2 Alternating Lunges Wear a Weight Vest (20/14 lb)With a running clock, perform the prescribed work in the order written, as fast as possible (“For Time”). Complete 1 Pull-Up, 1 Push-Up, and 2 Alternating Lunges in the first round. Continue with this pattern, adding 1 Pull-Up, 1 Push-Up, and 2 Alternating Lunges every round until you reach 10 Pull-Ups, 10 Push-Ups, and 20 Alternating Lunges. After the 10 rounds, Run 1 mile. Then perform the same movement pattern but starting from 10 Pull-Ups, 10 Push-Ups, and 20 Alternating Lunges down to 1 Pull-Up, 1 Push-Up, and 2 Alternating Lunges. Score is the time on the clock when the last set of two Alternating Lunges is completed. Background: This hero workout is dedicated to Kostantinos ‘Kostas”...Read more