BLK LBL Fitness Club – CrossFit® Metcon We have a 4 part section here with 4 separate scores! Go hard on each one and let’s see where everyone stacks up today! Here’s the flow: (0-8min.) 1 Mile Run (8-16min.) Find your 3 Rep Max Deadlift (16-24min.) Bike 80/55 Calories (24-32min.) Find your 3 Rep Max Bench Press Put all of your scores below! 1-Mile Run (Time) Max Effort 1-Mile Run Deadlift (1X3) 80/55 Cal Echo Bike (Time) 80 Cal for Men 55 Cal for Women Bench Press (1X3) Accessory Work Just some optional work today if you want and you’re feeling up to it after all that! 3 Sets: 15 Set Landmine Sit-Ups *5 Reps on the right arm *5 Reps on the left arm *5 Reps on both armsRead more

BLK LBL Fitness Club – CrossFit® Metcon Metcon (AMRAP – Rounds) EMOM x 10min. Odd: 5 Thrusters (climbing in weight) Even: 15/12 Cal Row (Every other round do 15 Toes-To-Bar) immediately into; EMOM x 10min. Odd: 5 Back Squats (climbing in weight) Even: 15/12 Cal Row (Every other round do 15 Toes-To-Bar)20min. Straight EMOM here. The first 10min. you are building up to a 70-80% effort 5 rep thruster from the ground. The next 10min. is a 5 rep back squat out of the rack at the same percentage. Every other round you switch between rowing and toes to bar, to keep it fun 🙂 Put your weights in the sections below and put your score as 20 rounds if you finished all sections here Thruster (5X5) Back Squat (5X5) Metcon (Time) At the 25min. mark; For Time: 10 DB Snatch (right) 10 DB Snatch (left) 10 DB Goblet Squats...Read more

BLK LBL Fitness Club – CrossFit® Metcon Metcon (Time) For Time: 7 Rounds 27 Cal Row 21 Pull Ups 15 Box Jumps 24/20″ 9 DB Cleans 50s/35s *Perform in vest 20/14# Time Cap: 35:00 Derek Weida AB Workout (No Measure) 15 Sit-ups 15 Flutter Kicks (4 Count) 15 Sit-ups 15 Leg Raises 15 Sit-ups 15 Hello Dolly’s (4 Count) 15 Sit-ups 15 Crunches 15 Sit-ups 15 Russian Twists 15 Sit-ups 15 Bicycle (4 Count) *Straight through, no rest.Read more

BLK LBL Fitness Club – CrossFit® Metcon Metcon (Time) Teams of 2: “You Go, I Go” Style! 30 Rounds For Time: (15 Rounds EACH) 2 Devil Press 4 Alternating DB Lunges (2 ea. leg) 6 Pull-Ups 8 Cal Assault Bike Time CAP: 35min.Got a fun one today! Only 1 partner works at a time and you can not start until your partner has finished the entire round! RX Men Weight: 50s RX Women Weight: 35sRead more

BLK LBL Fitness Club – CrossFit® Metcon Metcon (Weight) Today’s piece is all about having a long mix of cardio mixed with an emphasis of shoulder to overhead. So you will notice the hang clean numbers going down and the push press numbers going up. However, as you go through this sequence, you still have quite a bit of work to do for each section. Can you hang!? EMOM x 4min. Odd: 15/12 Cal Row Even: 50 Double Unders EMOM x 4min. Odd: 3 Hang Power Cleans + 3 Push Press Even: 18 Wall Balls EMOM x 4min. Odd: 15/12 Cal Row Even: 50 Double Unders EMOM x 4min. Odd: 2 Hang Power Cleans + 4 Push Press Even: 18 Wall Balls EMOM x 4min. Odd: 15/12 Cal Row Even: 50 Double Unders EMOM x 4min. Odd: 1 Hang Power Clean + 5 Push Press Even: 18 Wall BallsNo rest...Read more