BLK LBL Fitness Club – CrossFit® Metcon Metcon (Time) In Teams of 2: 7 Rounds: 400 Meter Run (200m intervals) 29 Back Squats (135/95lbs.)This is a classic Hero Workout called “Manion.” So it may look a little familiar 😉 You may break up the reps however you like, but only 1 person can work at a time.Read more

BLK LBL Fitness Club – CrossFit® Weightlifting Push Jerk (Week 4 “DELOAD”) Set 1.) 5 Reps at 40% of 1RM Set 2.) 5 Reps at 50% of 1RM Set 3.) 5 Reps at 60% of 1RM SUPERSET with; 10-12 DB Incline Seal Rows Metcon Metcon (AMRAP – Reps) 20min. EMOM: Min. 1) 12/10 Cal Bike Min. 1) 8-10 DB Walking Lunges Min. 1) 20-30 Push-Ups Min. 1) 20-25 Russian KB Swings (70/53lb.)Got a few rep ranges in here today to choose from depending on your ability level. So for score purposes, you have to finish the calories no matter what, then… Total up your reps from everything else. RX Men Lunge Weight: 50s RX+ Men Lunge Weight: 70s RX Women Lunge Weight: 35s RX+ Women Lunge Weight: 50sRead more

BLK LBL Fitness Club – CrossFit® Weightlifting Deficit Deadlift (Week 4 “DELOAD”) 2″ Deficit (Standing on a 25lb. Plate)Olympic & Strength SUPERSET: 3 HANG POWER Snatch or Clean at 60% of your 1RM (You choose) Rest about 30sec. and immediately complete; 6-8 Deficit Deadlifts Rest 2-3min. after each SUPERSET. Repeat For 3 Total Working Sets. *Since it’s a DELOAD week, everything should feel like medium effort. That’s a good thing! Don’t overdue it. We will come back strong next week! Focus on SOLID technique today! *THIS IS A SUPERSET. Do the Olympic lift, go immediately into the squat, and then rest 2-3min. Metcon Metcon (Time) THIS WORKOUT HAS 2 SCORES! For Time & 15min. AMRAP: 21-15-9 Wall Balls (20/14lb.) Alternating DB Snatches (50/35lb.) 21-15-9 Toes-To-Bar Sit-Ups 21-15-9 Cal Row Box Jumps (24/20″) *Score 1: Finish Time (Record your score as soon as you finish everything above!) *Score 2: When you...Read more

BLK LBL Fitness Club – CrossFit® Metcon Metcon (Time) “Cardio Wednesday!” 35min. to finish… 100 Double Unders Every time you break, complete a 12/10 Cal Bike Immediately into; 100 Pull-Ups Every time you break, complete a 400m Run Immediately into; 100 Double Unders Every time you break, complete 12/10 Cal Bike Immediately into; 100 Barbell Overhead Squats (45/35lb. bar only) Every time you break, complete a 400m RunHere’s a few RX+ options: 1.) 150 Double Unders instead of 100, since for many of you, 100 is really easy 😉 2.) 30 Muscle Ups instead of 100 pull-ups. If you happen to do this option on Saturday’s team workout, then stick to pull-ups.Read more

BLK LBL Fitness Club – CrossFit® Weightlifting Bench Press (Double Progression Week 4 “DELOAD”) Using 50% of the heaviest you used this month… Max Unbroken Set of Flat Barbell Bench Press Immediately into; Max Unbroken Set of Regular Grip Barbell Rows Rest 2-3min. Repeat For 3 Total Sets. *Try to really get as close to failure on each set here today! Should be in the 15-20 rep range each time. Metcon Metcon (AMRAP – Rounds and Reps) 3min. AMRAP: 3 Burpee 6 Push Jerks 9 American KB Swing Rest 1min. Repeat For 5 Total Rounds.Start where you left off on the previous round each time. That way, keeping score is easy 🙂 RX Men’s weight: 95lb. Barbell and 53lb. KB RX+ Men’s weight: 115lb. Barbell and 70lb. KB RX Women’s weight: 65lb. Barbell and 35lb. KB RX+ Women’s weight: 75lb. Barbell and 53lb. KBRead more