BLK LBL Fitness Club – CrossFit® “Josie” (Time) For time, wearing a 20/14# Vest: 1 Mile Run then… 3 Rounds: 30 Burpees 4 Power Cleans 155/105 6 Front Squats 155/105 then… 1 Mile Run Time Cap 45:00Read more

BLK LBL Fitness Club – CrossFit® Metcon Metcon (AMRAP – Reps) In Teams of 2. Get as far as possible in 35min! The catch is, that you MUST complete an entire section before your partner can go. So, it’s “you go, I go” with an ascending rep scheme! 2 Burpees 4 Push Jerks 6 Cal Row 3 Burpees 5 Push Jerks 7 Cal Row 4 Burpees 6 Push Jerks 8 Cal Row 5 Burpees 7 Push Jerks 9 Cal Row 6 Burpees 8 Push Jerks 10 Cal Row …. And so on…. Keep adding 1 more rep to each movement until the clock hits 35min.…. And so on…. Keep adding 1 more rep to each movement until the clock hits 35min. Men’s Weight: 95lbs. Men’s Advanced Weight: 115lbs. Women’s Weight: 65lbs. Women’s Advanced Weight: 75lbs.Read more

BLK LBL Fitness Club – CrossFit® Weightlifting Bench Press (5X5) -Superset with Deadlifts -Rest 2-3min between sets Deadlift (5X5) Metcon Metcon (Time) Complete 250 Reps in any rep scheme or order you like using only these 3 movements: Echo Bike Calories Pull-Ups Wall Balls (20/14lbs.)All I want is 50 reps of each movement. After that, you can do whatever you want. Even if you just stay on the bike the whole time. Whatever sounds the most fun to you today! Put your strategy in the comments with your time! Time CAP: 18min.Read more

BLK LBL Fitness Club – CrossFit® Weightlifting Back Squat (5X5) -Superset with Hang Power Cleans -Rest 2-3 min between sets Hang Power Clean (5X2) Hit this at 80-90% effor today for all sets. You can drop between reps or just hang onto it. No matter what you do, just make form a priority, and really sweep that bar into the hips and get good lifts in. You should be able to lift more from the hang than from the floor. Metcon Metcon (AMRAP – Reps) 4 Rounds: 1min. of Max Barbell Overhead Squats (45/35lbs.) 1min. of Max American KB Swings (53/35lb.) 1min. of Box Jumps (24/20″) 1min. of RestThis is one of the “looks really easy on paper” kind of workouts. Try to really rack up some reps each minute. Then, after the first round, your goal is to just try and hang onto those numbers for the rest of...Read more

BLK LBL Fitness Club – CrossFit® Today’s Programming Today is our conditioning only day, so keep the weights light and you don’t even have to hit these at more than 70-80% to finish the time caps. Today should just be a really fun sweat 🙂 Metcon Metcon (AMRAP – Reps) “Cardio MASH” 0-8min… 3 Rounds: 250m Row 10 Burpees Over The Rower 8-16min… 3 Rounds: 200m Run 10 Barbell Thrusters 75/55lbs. 16-24min… 3 Rounds: 250m Row 10 Burpees Over The Rower 24-32min… 200m Run 10 Barbell Thrusters 75/55lbs. 32-40min: Max Sit-Ups in remaining time…Also, if you like, you may add a dumbbell for the sit-ups to make it a little harder 🙂 Your score is just the sit-up reps today.Read more