BLK LBL Fitness Club – CrossFit® Metcon Metcon (Time) Teams of 2: “You go, I go” Style For Time: (5) Burpees (6) DB Goblet Squats (50/35lb.) (7) Pull-Ups (8) Calorie EchoBike (9) DB Deadlifts (50/35s) (10) Air Squats (11) Push-Ups (12) DB Lunges (50/35s) (13) Calorie Row (14) Box Jumps (24/20″) *Read how to complete below *Time CAP: 40min.Goes like this…. 5 Burpees (each) then; 6 DB Goblet Squats (each) 5 Burpees (each) then; 7 Pull-Ups (each) 6 DB Goblet Squats (each) 5 Burpees (each) then; 8 Calorie Echo Bike (each) 7 Pull-Ups (each) 6 DB Goblet Squats (each) 5 Burpees (each) …. And so on…. Your last round is 14 box jumps (each) and then all the way back down to 5 burpees (each)Read more

BLK LBL Fitness Club – CrossFit® Weightlifting Week 3 of the “CHALK Shoulder Complex.” Your goal is to lift anywhere between 2-5% more than last week! Also, a few things to remember: 1.) Strict Press does not allow any dipping at the knee. It’s ALL shoulders. 2.) Push Press does allow a knee dip to drive the bar up , BUT you are not allowed to dip under the bar after that initial dip. 3.) Split Jerks allow a dip at the drive phase AND a dip under the bar. CHALK Shoulder Complex (3 x 1) Shoulder Complex 1 Rep is: 2 Strict Press 3 Push Press 4 Split Jerk Rest 2min. Repeat For 3 Total Working Sets. Metcon Metcon (AMRAP – Rounds) Every 2min. x 10 Rounds: 200m Run 7 Hang Power Cleans (115/75lbs.) 7 Toes-To-BarThink you can hang on this one!? If not… Just scale the rep to...Read more

BLK LBL Fitness Club – CrossFit® Weightlifting 3 Supersets: 2 Front Squat (80-90% effort on all sets) 6-8 Barbell Hip Thrust (80-90% effort on all sets) Rest 2-3min. Between Sets. *Put Scores Below *Try not to transition more than 20-30sec. between movements *Shooting for 5-10% more weight on the front squats than last week for just 2 reps per set instead of 3 *Shooting for 5-10% more on the hip thrusts than last week Front Squat (3X2) Barbell Hip Thrust (3X8) Metcon Metcon (AMRAP – Reps) 3 Rounds: 1min. of Alternating DB Snatches (50/35lb.) 1min. of Wall Balls (20/14lb.) 1min. of Rowing For Calories 1min. of Sit-Ups 1min. Rest Accessory Work Pick 1 or 2 movemnets. 1.) Weighted Bench Dips: – 5 Sets of 10-12 Reps -Rest 60-90sec. between sets 2.) Banded Tricep Push-Downs – 3 Sets to failure ( Choose a resistance that gets you 12-15 Reps) -Rest 60-90sec....Read more

BLK LBL Fitness Club – CrossFit® Weightlifting 3 Supersets: 10-12 Incline DB Bench Press 10-12 Incline DB Seal Rows Rest 2min. Repeat For 3 Total Working Sets. DB Incline Bench Press DB Incline Seal Row Metcon Metcon (AMRAP – Reps) 3min. of Double Unders 3min. of Pull-Ups 1min. of Echo Bike 3min. Rest 2min. of Double Unders 2min. of Pull-Ups 1min. of Echo Bike 2min. Rest 1min. of Double Unders 1min. of Pull-Ups 1min. of Echo BikeEvery section is for MAX possible reps. A key component today is going as hard as possible on the Echo bike! That is why I left that section at only 1min. So please try and crush that section! *If you have the ability, please do strict pull-ups. You may also switch back and forth between regular pull-ups and chin-ups. *RX+ is muscle-upsRead more

BLK LBL Fitness Club – CrossFit® Weightlifting Power Clean and Jerk 15min. to hit a heavy Power Clean & Jerk *I am not worried about anyone hitting personal records today. I just want something heavy with solid form. You may also choose to build to a heavy 2 or 3 reps if that feels more manageable today. Metcon Metcon (AMRAP – Rounds and Reps) 15min. AMRAP: 1 Deadlift (225/155lbs.) 3 Burpees 5 Toes-To-BarRX+ Men: 315lbs. RX+ Women: 205lbs.Read more