BLK LBL Fitness Club – CrossFit® Metcon “Josie” (Time) For time, wearing a 20/14# Vest: 1 Mile Run then… 3 Rounds: 30 Burpees 4 Power Cleans 155/105 6 Front Squats 155/105 then… 1 Mile Run Time Cap 45:00Read more

BLK LBL Fitness Club – CrossFit® Metcon Metcon (Time) Teams of 2: Only 1 person works at a time. Task #1: 300 Wall Balls (20/14lb.) *Partner 1 must do 3 deadlifts and then hold the top of the deadlift before partner 2 can do wall balls. *Repeat the 3 deadlifts and hold at the top each time you switch. *Weight: 185/135 Immediately into; Task #2: 200 Pull-Ups *Partner 1 must power clean the bar off the ground and hold the bar in the front rack while partner 2 does pull-ups. *You can switch whenever you like, but one partner must have that bar in the front rack before the other can do a pull-up. *You do not have to switch when you break. *Weight: 185/135lbs. Immediately into; Task #3: 100 Calorie Echo Bike *Partner 1 is on the bike, while partner 2 is holding (185/135lbs.) OVERHEAD (you must clean and...Read more

BLK LBL Fitness Club – CrossFit® Weightlifting Day 5 – Week 4 20min. to complete 4 Total Working Sets of: 3 Heavy Front Squats immediately into; 2-3 Heavy Cleans or Snatches. Rest 2-3min. Between Sets *The 3 rep front squat is as heavy as possible without failing a rep *Ideally the clean or snatch is a squat clean or squat snatch. I would also like the heaviest 2 reps possible instead of 3. However, if you’re feeling good on a set that you would normally do 2 and you can do it for 3, then go for it! I also have the 3 rep range there for people who want to go lighter and work on technique. Put scores below. Front Squat (4X3) Squat Clean (4X2) Squat Snatch (4X2) Metcon Metcon (AMRAP – Reps) Get as far as possible in 18min… 10 Toes-To-Bar 20 Calories of choice 10 Toes-To-Bar 30...Read more

BLK LBL Fitness Club – CrossFit® Metcon Day 4 – Week 4 Metcon (AMRAP – Reps) 7 Rounds: (35min. Total) 40sec. of Rowing (Goal: 12-18 Cals) 20sec. of Rest 40sec. of DB Bench Press (Goal: 10-12 Reps) 20sec. of Rest 40sec. of Double Unders (Goal: 50 ) 20sec. of Rest 40sec. of American KB Swings (Goal 10-15 Reps) 20sec. of Rest 40sec. of Box Jumps (24/20″) (Goal: 15-20 reps) 20sec. of RestSome weight recommendations for the Men: Bench Press: 50-70lbs. Kettlebell: 53-70lbs. Some weight recommendations for the Women: Bench Press: 25-45lbs. Kettlebell: 35-53lbs.Read more

BLK LBL Fitness Club – CrossFit® Weightlifting Day 3 – Week 4 Single leg Deadlift 3 Working Sets: *Same as last week here, but should be able to life 5-10% more. I really want everyone to be significantly improving on these. 8-10 Reps on each leg Rest 2min. Metcon Metcon (AMRAP – Rounds and Reps) 3min. AMRAP: 8 Wall Balls (20/14lbs.) 8 DB Lunges (50/35s) 8 Pull-Ups Rest 1min. Repeat For 5 Total Sets.Start where you left off for each round so that it’s easy to count your rounds and reps! Left+Right = 2 reps on lungesRead more