BLK LBL Fitness Club – CrossFit® Weightlifting Day 1 – Week 4 – Superset the 2 movements below. – Rest 2-3min. between sets Front Squat (5X5) Your goal is to try and lift 2.5-5% more weight than last week. Power Clean (5X1) So today we are shooting for the heaviest reps possible here if you’re feeling good. If for any reason you’re not feeling great today, then just hit sets of 2 at 70-80% effort. Metcon Metcon (Time) For Time: 30/20 Calorie Echo Bike 60 Front Rack Lunges (95/65lbs.) 90 American KB Swings (53/35lbs.)I want you guys to really try and finish this one as fast as possible today! Can anyone get sub 10min. on this!?Read more

BLK LBL Fitness Club – CrossFit® Metcon Metcon (AMRAP – Rounds and Reps) Partner (You Go, I Go) 40:00 AMRAP 5 Sand Bag Cleans (100/80) or Power Cleans (135/95) 10 Burpee Box Jump Overs 24/20″ 15 T2B 200M Run *Wear 20/14# VestRest 1:1 if you do not have a partner.Read more

BLK LBL Fitness Club – CrossFit® Metcon Metcon (AMRAP – Reps) – 40min. Running Clock… – Teams of 2. Only 1 person works at a time. – Switch when specified below 10min. AMRAP: Max Cals of Choice *Switch every 10 cals 10min. AMRAP: 6 Wall Balls (20/14lbs.) 6 Push Jerks (95/65lbs.) 6 DB Snatches (70/50lb.) *You must complete an entire round before your partner goes. 10min. AMRAP: Max Cals of Choice *Switch every 10 cals 10min. AMRAP: 6 Wall Balls (20/14lbs.) 6 Push Jerks (95/65lbs.) 6 DB Snatches (70/50lb.) *You must complete an entire round before your partner goes.This is gunna get really spicy really fast if you go all out. Pick a solid pace that you and your partner can hang onto the whole time. There is no rest between sections. 40min. straight through!Read more

BLK LBL Fitness Club – CrossFit® Weightlifting Day 5 – Week 3 – Superset the 2 movements below. – Rest 2-3min. between sets Bench Press (5X5) Your goal is to try and lift 2.5-5% more weight than last week. Deadlift (5X5) Your goal is to try and lift 2.5-5% more weight than last week. Metcon Metcon (Time) Complete as fast as possible… Until you reach 50 Hang Power Cleans…. 20sec. of Hang Power Cleans (95/65lbs.) 10sec. of Rest Until you reach 50 Lateral Burpees…. 20sec. of Lateral Barbell Burpees 10sec. of Rest Until you reach 50 Calories…. 20sec. of Rowing 10sec. of Rest Until you reach 50 Toes-To-Bar… 20sec. of Toes-To-Bar 10sec. of RestYou are only wokring for 20sec. at each station. Followed by a 10sec. rest. Keep folloing this sequence until you finish the 50 reps at each station. There is NO REST between stationn. The workout ends when...Read more

BLK LBL Fitness Club – CrossFit® Metcon (Time) BIG Accumulator For TIME! 10 Box Jumps (24/20″) 20 Wall Balls 10 Box Jumps (24/20″) 30 Push-Ups 20 Wall Balls (20/14lb.) 10 Box Jumps (24/20″) 40 Double Unders 30 Push-Ups 20 Wall Balls (20/14lb.) 10 Box Jumps (24/20″) 50 Cal Row 40 Double Unders 30 Push-Ups 20 Wall Balls (20/14lb.) 10 Box Jumps (24/20″) 60 Sit-Ups 50 Cal Row 40 Double Unders 30 Push-Ups 20 Wall Balls (20/14lb.) 10 Box Jumps (24/20″) 70 Sumo Deadlift High Pulls (75/55lbs.) 60 Sit-Ups 50 Cal Row 40 Double Unders 30 Push-Ups 20 Wall Balls (20/14lb.) 10 Box Jumps (24/20″)Read more