BLK LBL Fitness Club – CrossFit® Weightlifting Back Rack Lunge (4X10) 5 reps on each leg (climbing in weight each set) Immediately into; 10-15 Weighted Hanging Knee Raises Rest 90sec. Repeat For 4 Total Sets. Metcon So the first 2 AMRAP’s are not meant to be finished, but I still want you to go hard and get as far as possible! Your end score is ALL the total reps you rack up throughout all 3 AMRAPs. The last one, a few of you may finish… If you do, you can stop and give yourself an extra rep per second that you finish early. For example, if you finish with 30 seconds left, you get 30 extra reps 🙂 Always start back at the beginning each time. Metcon (AMRAP – Reps) 3min. AMRAP: 5-10-15-20 Front Squats (95/65lbs.) 10-20-30-40 Hang Alt. DB Snatches (50/35lb.) 20-40-60-80 Double Unders Rest 1min. 5min. AMRAP: (Same...Read more

BLK LBL Fitness Club – CrossFit® Metcon Pidgeon (Time) 7 Rounds for Time 7 Sumo Deadlift High-Pulls (95/65 lb) 16 Box Jumps (24/20 in) 45 Double-Unders Cash out: 2016 meter Row Wear a Weight Vest (20/14 lb)Background: Dedicated to Patrick Pidgeon who passed away tragically in the line of duty on while attending a fire call with the Loyalist Township Fire Department (Ontario, CAN) on July 16, 2016. Patrick was a decorated and honoured Canadian Forces Veteran who served in many missions overseas including two tours in Afghanistan as well as many other missions. Patrick served as a Correctional Officer for Corrections Canada; his pride, passion, and dedication was serving as a volunteer firefighter for Loyalist Township Fire Department. Son of Solange (Bourassa) and Walter Pidgeon, loving husband to Karen Green, and proud father to Patrick Little P Green. Patrick passed on at the age of 45. 7 SDHP’s is...Read more

BLK LBL Fitness Club – CrossFit® Metcon Metcon (Time) In Teams of 2: COMPLETE 1,000 REPS FOR TIME: Rowing Calories Wall Balls (20/14lbs.) Toes-To-Bar Push Jerks (115/75lbs.) *After you finish your 100 rep minimums, at anytime, you may run 400m for 35 reps! As many times as you like…Rules of this workout: 1.) You can break it up into ANY rep scheme you like. 2.) You must use all of the movements (100 rep minimum for each). It does not have to be evenly spread, but they all must be eventually used. For example… You could do 100 reps on 3 movements and 700 reps on 1 of them. Probably not the fastest way though 😉 3.) ONLY 1 athlete can work at a time. EXCITED to see times and strategies on this! Time CAP: 40min.Read more

BLK LBL Fitness Club – CrossFit® Metcon We have a BIG 10 Round EMOM today! Considering everything else we did this week, this should feel pretty good. Tough… But should feel spot on in terms of what your body is feeling today. Pick an RX or RX+ weight for the power cleans and kettlebell… Then just try and hang on for as long as possible. To input your score, you must finish all the work in each minute.. Then your actual score is the total amount of kettlebell swings completed. Excited to see these scores! Metcon (AMRAP – Reps) 40min. EMOM: Min. 1) 1 Power Clean (185/135lbs.) 3 Box Jumps (24/20″) 5 Pull-Ups Min. 2) 12/10 Cal Echo Bike Min. 3) Max American KB Swings (53/35lb.) Min. 4) RestMen’s RX+ is: 225lbs. Cleans + 70lb. KB Swings\ Women’s RX+ is: 155lbs. Cleans + 53lb. KB SwingsRead more

BLK LBL Fitness Club – CrossFit® Weightlifting Back Squat (4X3) 3 at 60% of 1RM 3 at 70% of 1RM 3 at 80% of 1RM Max Unbroken Reps at 90% of 1RM (shooting for more than 3) *No resting at the top of any reps for more than 1sec. Constant movement. Rest 2min. After These Sets Today. Need more rest for these high percentages Metcon Metcon (Time) For Time: 100 Barbell Thrusters 115/75 *At the top of every minute, perform 5 burpees! Start with burpees!RX + 135/95Read more