BLK LBL Fitness Club – CrossFit® Metcon These “I go, you go” style team workouts are literally my favorite thing ever! We also, haven’t done one like this in a few months now, so grab yourself partner, put your game face on, and lets see if you can finish this one 🙂 Metcon (Time) 50 Rounds For Time: (25 each) “I Go, You Go Style” 2 Deadlifts (185/135lbs.) 5 Toes-To-Bar 7 Cal Echo BikeTime CAP: 40min.Read more

BLK LBL Fitness Club – CrossFit® Today’s Programming Throwing something a little different on the menu today! You will have 35min to complete everything below without any rest between sections. So as soon as you finish part A for example, you will immediately go into part B… And so on… For the lifting sections, you may Snatch or Clean and Jerk. That’s why it says “ground to overhead.” Metcon Metcon (Time) You have 35min. to complete the following task… A.) Complete 10 Rounds of: 5 Pull-Ups 10 Push-Ups 15 Air Squats B.) Row 50 Calories C.) 30 Ground To Overhead 135/95 D.) Complete 10 Rounds of: 5 Pull-Ups 10 Push-Ups 15 Air Squats E.) Row 50 Calories F.) 30 Ground To Overhead 135/95Read more

BLK LBL Fitness Club – CrossFit® Weightlifting Back Squat (Week 3 of 4) Every 4min. x 5 Rounds: 12/10 Cal Echo Bike *Squat percentages Round 1.) 5 Reps at 40% of 1RM Round 2.) 5 Reps at 50% of 1RM Round 3.) 5 Reps at 75% of 1RM Round 4.) 3 Reps at 85% of 1RM Round 5.) Max Unbroken Reps at 95% of 1RM (shooting for more than 1) *Do not hit you true 1RM today. *Do not sprint the bike either. Hit it at about 75-80% and just grind through it. It’s just to get you extra warm and throw a little conditioning in. Metcon Metcon (AMRAP – Reps) 15min. AMRAP: 80 Double Unders 70 Russian KB Swings 70/53lbs. 60 Double Unders 50 Russian KB Swings 70/53lbs. 40 Double Unders 30 Russian KB Swings 70/53lbs. 20 Double Unders Max Wall Balls in remaining time…Score is just the #...Read more

BLK LBL Fitness Club – CrossFit® Weightlifting We have a mix of olympic lifting and some bodybuilding below. Your goal is to lift the heaviest weight possible on each set. Ideally, I would like everyone to get at least 3-5 Push Press in each set so plan your hang clean accordingly. Don’t clean so much that you can barely get 1 push press and please do not jerk today! Keep it a push press! Then, on the lateral and front raises, use a weight that gets you somewhere between 12-15 reps. No need to go so light that you’re doing sets of 20-30. Metcon (Weight) 4 Sets: 5 Hang Power Cleans Immediately into; Max Push Press Immediately into; Max Shoulder Accessory Movement** Rest 2min. Between Sets. Set 1.) Lateral DB Raises to failure Set 2.) Front DB Raises to failure Set 3.) Lateral DB Raises to failure Set 4.) Front...Read more

BLK LBL Fitness Club – CrossFit® Weightlifting Deadlift (Week 3 of 4) Every 4min. x 4 Rounds: Run 400m *Deadlift percentages Round 1.) 5 Reps at 50% of 1RM Round 2.) 5 Reps at 75% of 1RM Round 3.) 3 Reps at 85% of 1RM Round 4.) Max Unbroken Reps at 95% of 1RM (shooting for more than 1) *Do not hit you true 1RM today. Building everyone back for a little before we do that with deadlifts. 95% is pretty close though, so be sure to keep solid form in your back throughout the entire lift. Metcon Metcon (AMRAP – Reps) 3min. of Barbell Bench Press 3min. of Strict Pull-Ups 3min. of Weighted DB Sit-Ups 3min. Rest 2min. of Barbell Bench Press 2min. of Strict Pull-Ups 2min. of Weighted DB Sit-Ups 2min. Rest 1min. of Barbell Bench Press 1min. of Strict Pull-Ups 1min. of Weighted DB Sit-UpsMen’s Weight Bench:...Read more