BLK LBL Fitness Club – CrossFit® Weightlifting Back Rack Lunge Every 4min. x 4 Rounds: 6-8 Lunges Each leg Immediately into; 200m Farmer Carry with (2) Kettlebells Men Suggested Weight: 53-70s Women Suggested Weight: 35-53s *On the farmer carry’s, I legit just want you to walk at a brisk pace. Try not run or walk super slow. Metcon Metcon (AMRAP – Reps) For Max Total Reps: 4min. of Echo Bike 4min. of Box Step-Ups with (1) 35/25lb. DB 3min. of Echo Bike 3min. of Box Step-Ups with (1) 35/25lb. DB 2min. of Echo Bike 2min. of Box Step-Ups with (1) 35/25lb. DBRead more

BLK LBL Fitness Club – CrossFit® Metcon (AMRAP – Reps) 0-5min. 1000m Row Max Power Clean and Jerks (115/75lbs.) 7-12min. 1000m Row Max Barbell Thrusters (115/75lbs.) 14-19min. 1000m Row Max Push Jerks (115/75lbs.)RX+ is (135/95lbs.) Metcon (AMRAP – Rounds) From 23-35min… Fun Ab Section 🙂 3 Rounds: Min. 1) 1min. Plank on your hands Min. 2) 12-15 Toes-To-Bar Min. 3) DB Russian Twists (35/25lbs.) Min. 4) RestRead more

BLK LBL Fitness Club – CrossFit® Metcon Metcon (AMRAP – Rounds) From (0-24min.) 3 Total Sets: (0-2min.) 10 Deadlifts (@50-60% of 1RM) (2-4min.) 24/16 Cal Bike (4-6min.) 10 Bench Press (@50-60% of 1RM) (6-8min.) 100 Double Unders Metcon (AMRAP – Rounds and Reps) At the 28min. Mark…. 7min. AMRAP: 30 American KB Swings (53/35lb.) 20 Push-Ups 10 Pull-UpsRead more

BLK LBL Fitness Club – CrossFit® Today’s Programming We just have ONE MAJOR piece today from an old school favorite called “Holleyman.” However, I upped all the numbers by (1) rep, lightened the cleans a little, and made an EMOM with some fun benchmark rounds to hit. How far can you make it!? Metcon (AMRAP – Rounds) “Holleyman +1 EMOM” 6 Wall Balls (20/14lb.) 4 HSPU’s 2 Power Cleans (185/135lbs.)Complete 1 Round Every Miniute Until You FAIL… Here’s how you stack up mentally: Level 1 (10 Rounds): “You’re better than that” Level 2 (20 Rounds): “You’re pretty fit.” Level 3 (30 Rounds): “You are a bad mother fu%^er.” Level 4 (35 Rounds): “Ok, we get it, you’re really fit… You can stop.” RX+ option: Strict HSPU’s and 30/20lb. Wall Ball for as long as possible. Once you fail, you can start kipping and use a lighter ball to finish to...Read more

BLK LBL Fitness Club – CrossFit® Today’s Programming We will keep the EMOM bridge cycle going for a1 more week, so we will finish out this next week and then get back to traditional strength blocks and classic conditioning! A: Back Squat Every 3min. x 4 Rounds: 3 Back Squats + 400m Run *Ideally you start with something heavy and stick with it OR make some smaller jumps along the way. Rest 3min. after the last round on part A and begin section B B: Front Squat Every 3min. x 4 Rounds: 5 Front Squats + 400m Row *Same rules the back squat C: Metcon (AMRAP – Reps) Start at 30:00 mark 6min. Ladder: 1 Devil Press (50/35s) 1 Lunge On Each Leg 2 Devil Press 2 Lunges On Each Leg 3 Devil Press 3 Lunges On Each LegRead more