BLK LBL Fitness Club – CrossFit® Weightlifting Metcon (No Measure) 4 Sets: 10 Reverse Grip Barbell Bench Immediately into; 10 DB Bent Over Rows (ea. arm) Rest 90sec. Between Sets. Reverse Grip Bench Press (4X10) DB Bent Over Row (4X10) Metcon Metcon (AMRAP – Reps) 4 Rounds: (16min. Total) 40sec. of Max Double DB Hang Cleans 50s/35s 20sec. Rest 40sec. of Double Unders 20sec. Rest 40sec. of Toes-To-Bar 20sec. Rest 40sec. of Max Push-Ups 20sec. RestRead more

BLK LBL Fitness Club – CrossFit® Weightlifting Deadlift (Week 2 of 4) Every 4min. x 4 Rounds: 12/10 Cal Echo Bike + 50 Double Unders Immediately into; **Deadlifts Round 1: 3 at 60% of 1RM Round 2: 3 at 70% of 1RM Round 3: 3 at 80% of 1RM Round 4: Max Unbroken Reps at 90% (shooting for more than 3) **Goal is to start your deadlifts at the 2min. mark or less. So if you can’t do double unders, just do singles until 2min. Metcon Metcon (Time) 15min. to finish… 80 Plate Sit-Ups (35/25lb.) 100 Alt. DB Lunges (50/35s) 120 Wall Balls (20/14lb.) *You may split up the reps however you like! Strategy is key to finishing fast, but maybe you like the pain of going straight through? Accessory Work Pick 1 or 2 movements below: 1.) 3 sets of Banded Standing Abductors 10-15 reps per side. Rest 60seconds...Read more

BLK LBL Fitness Club – CrossFit® Metcon Metcon (Weight) Every 4min. x 5 Rounds: 200m Run 200m Row 5 Power Clean + Jerks (Climbing)Remember that this is sets of 5, so it’s not going to be super heavy. Try and work on your touch and go for as long as possible before you go to singles. Power or Squat is fine. Metcon Metcon (Time) For Time: 10-9-8-7-6-5-4-3-2-1 Strict Pull-Ups Strict HSPUs *A CHALK Classic repeat. Ideally I would like this to be done in 10-15min, so think about what you need to do to accomplish that. Some options might be: 1.) kip all of it 2.) 10 Rounds of just 3 reps each to keep you moving 3.) Only kip 1 movement 4.) Start backwards and give yourself a 15min. CAP Accessory Work Pick 1 or 2 options below: 1.) 400m Farmer Carry with (2) Kettlebells (Heavy as possible) 2.)...Read more

BLK LBL Fitness Club – CrossFit® Metcon Jolly51 (Time) For Time 200 meter Sprint 51 Pull-Ups 200 meter Sprint 51 Air Squats 200 meter Sprint 51 Push-Ups 200 meter Sprint 51 Box Jumps (24/20 in) 200 meter Sprint 51 Dips 200 meter Sprint 51 Sit-Ups 200 meter Sprint 51 Burpees 200 meter Sprint Wear a Weight Vest (20/14 lb)Background: This hero workout is dedicated to the four flight crew members and three Pararescue Jumpers (PJ’s) (all US Air Force) who were killed when their HH-60G Pavehawk Helicopter crashed while on a mission on March 15, 2018, in western Iraq. The fallen: SSGT Carl Enis, Pararescue Jumper MSGT William Posch, Pararescue Jumper CAPT Mark Weber, Combat Rescue Officer CAPT Christopher Zanetis, Pilot CAPT Andreas O’Keefe, Pilot SSGT Dashan Briggs, Gunner MSGT Christopher Raguso, Gunner.Read more

BLK LBL Fitness Club – CrossFit® Metcon Metcon (Time) In teams of 2. Only 1 person works at a time. Break up however you like. 40min. to finish… Row 2,000 meters 100 Wall Balls (20/14) 100 Deadlifts 135/95 100 Push-Ups Row 1,000 meters 75 Wall Balls (20/14) 75 Deadlifts 185/135 75 Push-Ups Row 500 meters 50 Wall Balls (20/14) 50 Deadlifts 225/155 50 Push-UpsRead more