BLK LBL Fitness Club – CrossFit® Metcon Will Lindsay (Time) 10 Rounds for Time 3 Devil Presses (2×55/35 lb) 22 Alternating Dumbbell Lunges (2×55/35 lb) 19 Air Squats Wear a Weight Vest (20/14 lb)Background: This Hero WOD is dedicated to Sgt. 1st Class Will D. Lindsay, 33, who paid the ultimate sacrifice on March 22, 2019. Sgt. 1st Class Lindsay was a Green Beret of the 2nd Battalion, 10th Special Forces group, on his seventh combat deployment when he was killed by small arms fire during a firefight in Kunduz province, Afghanistan. A recipient of five Bronze Star medals and a Purple Heart, SFC Lindsay was well-recognized for his leadership abilities and combat skills. SFC Lindsay is survived by his wife and four daughters.Read more

BLK LBL Fitness Club – CrossFit® Metcon Metcon (Weight) In Teams of 2. On the first section, you both can work together. Then add your individual best clean and jerks together for 1 max total score. Follow the time caps for the remainder of the workout… (0-12min.) Build to a 1RM Clean and Jerk Metcon (AMRAP – Rounds and Reps) (14-24min.) 10min. AMRAP: Get as far as possible in this ladder… 20 Cals Bike 20 Pull-Ups or 10 Muscle Ups 40 Cals Bike 40 Pull-Ups or 20 Muscle Ups 60 Cals Bike 60 Pull-Ups or 30 Muscle Ups … And so on… Adding 20 reps each round (or 10 on the muscle ups if you choose that route)Only 1 person may work at a time on this section. Switch whenever you like! Metcon (AMRAP – Rounds and Reps) (26-36min.) 10min. AMRAP: Get as far as possible in this ladder… 20...Read more

BLK LBL Fitness Club – CrossFit® Metcon Metcon (AMRAP – Rounds) EMOM x 5 Rounds: (35min. Total) Min. 1) 18/14 Cal Row Min. 2) 20 Box Jumps 24/20″ Min. 3) 18 Wall Balls (20/14lbs.) Min. 4) 20 Push-Ups Min. 5) 15 Double DB Hang Cleans (45/30s) Min. 6) 20 Sit-Ups Min. 7) RestA few RX+ options you may want to consider: 1) 30/20b. Wall Ball for 15 reps 2) 25-30 Push-Ups 3) 25-30 Sit-Ups or Add weightRead more

BLK LBL Fitness Club – CrossFit® Weightlifting Power Clean Every 2min. x 10 Rounds: 10/7 Cal Bike 3 Power Cleans (Climbing) *Your goal is to eventually hit a 3 Rep Max here today 🙂 Metcon Metcon (Time) For Time: 100 Front Squats 135/95lbs. *At the top every minute: 7 Toes-To-Bar *Start with Toes-To-Bar RX+ 30 @95 25 @135 20 @155 15 @185Time CAP: 15min. Pretty hard to choose between RX+ and RX today huh?! 🤔 Just to be clear, it goes like this…. Clock starts… You do 7 TTB and then as many front squats as possible. Then at the 1min. mark, you complete 7 more TTB and as many front squats again until the 2min. mark. You repeat 7 TTB again… And continue this until you finish!Read more

BLK LBL Fitness Club – CrossFit® Weightlifting Push Jerk BIG Push/Pull EMOM EMOM x 20min. Min. 1) 5 Push Jerks (Climbing) Min. 2) *Pick One Options: *30sec. of Kipping Pull-Ups *5 Muscle Ups *3-5 Weighted Pull-Ups Important Notes: Only choose 1 option above and stick to it the whole time. You may take the push jerk out of the rack and climb a little each round OR take it off the ground. Put your heaviest weight in for the score. Metcon Metcon (AMRAP – Reps) 15min. AMRAP: 5-10-15-20-25 Burpees 10-20-30-40-50 Russian KB Swings (70/53lb.) 20-40-60-80-100 Double UndersNot too sure if this one is finish-able in 15min. or not, BUT I do think it will be very close! Let’s see 🙂Read more