BLK LBL Fitness Club – CrossFit® Weightlifting Metcon (Weight) Deadlift Recovery Week Every 5min. x 4 rounds: 500m Row 20 Wall Balls (20/14lb.) *Deadlifts Round 1.) 5 Deadlifts @30% of 1RM Round 2.) 5 Deadlifts @40% of 1RM Round 3.) 5 Deadlifts @40% of 1RM Round 4.) 5 Deadlifts @50% of 1RMHit the row with about 80-85% effort. Should be around 1:45-1:50 for men and about 2:05 range for women. Metcon Metcon (AMRAP – Rounds and Reps) 12min. AMRAP: 30 Russin KB Swings 70/53lb 20 Sit-Ups 10 Toes-To-BarRead more

BLK LBL Fitness Club – CrossFit® Weightlifting Front Squat 8 Barbell Front Squats Immediately into; Max Seated Banded Abductions Rest 90sec. Repeat For 4 Total Sets. Metcon Metcon (Time) 18min. to try and finish… 12/10 Cal Echo Bike 10 Burpees 10 Squat Cleans 135/95 Immediately into; 12/10 Cal Echo Bike 10 Burpees 8 Squat Cleans 155/105 Immediately into; 12/10 Cal Echo Bike 10 Burpees 6 Squat Cleans 185/135 Immediately into; 12/10 Cal Echo Bike 10 Burpees 4 Squat Cleans 205/145 Immediately into; 12/10 Cal Echo Bike 10 Burpees 2 Squat Cleans 225/155Read more

BLK LBL Fitness Club – CrossFit® Metcon MELIGONIS (Time) For Time 1-2-3-4-5-6-7-8-9-10 Pull-Ups 1-2-3-4-5-6-7-8-9-10 Push-Ups 2-4-6-8-10-12-14-16-18-20 Alternating Lunges 1 mile Run 10-9-8-7-6-5-4-3-2-1 Pull-Ups 10-9-8-7-6-5-4-3-2-1 Push-Ups 20-18-16-14-12-10-8-6-4-2 Alternating Lunges Wear a Weight Vest (20/14 lb)With a running clock, perform the prescribed work in the order written, as fast as possible (“For Time”). Complete 1 Pull-Up, 1 Push-Up, and 2 Alternating Lunges in the first round. Continue with this pattern, adding 1 Pull-Up, 1 Push-Up, and 2 Alternating Lunges every round until you reach 10 Pull-Ups, 10 Push-Ups, and 20 Alternating Lunges. After the 10 rounds, Run 1 mile. Then perform the same movement pattern but starting from 10 Pull-Ups, 10 Push-Ups, and 20 Alternating Lunges down to 1 Pull-Up, 1 Push-Up, and 2 Alternating Lunges. Score is the time on the clock when the last set of two Alternating Lunges is completed. Background: This hero workout is dedicated to Kostantinos ‘Kostas”...Read more

BLK LBL Fitness Club – CrossFit® Metcon These “I go, you go” style team workouts are literally my favorite thing ever! We also, haven’t done one like this in a few months now, so grab yourself partner, put your game face on, and lets see if you can finish this one 🙂 Metcon (Time) 50 Rounds For Time: (25 each) “I Go, You Go Style” 2 Deadlifts (185/135lbs.) 5 Toes-To-Bar 7 Cal Echo BikeTime CAP: 40min.Read more

BLK LBL Fitness Club – CrossFit® Today’s Programming Throwing something a little different on the menu today! You will have 35min to complete everything below without any rest between sections. So as soon as you finish part A for example, you will immediately go into part B… And so on… For the lifting sections, you may Snatch or Clean and Jerk. That’s why it says “ground to overhead.” Metcon Metcon (Time) You have 35min. to complete the following task… A.) Complete 10 Rounds of: 5 Pull-Ups 10 Push-Ups 15 Air Squats B.) Row 50 Calories C.) 30 Ground To Overhead 135/95 D.) Complete 10 Rounds of: 5 Pull-Ups 10 Push-Ups 15 Air Squats E.) Row 50 Calories F.) 30 Ground To Overhead 135/95Read more