BLK LBL Fitness Club – CrossFit® Metcon Metcon (Time) For Time: 5 Rounds 800m Run 5 Ring Dips 10 Strict Pull Ups 15 Push Ups 20 Alt Step Back Lunges 25 Air Squats *Wear 20/14# VestTime Cap: 40min Accessory Work Derek Weida AB Workout (No Measure) 15 Sit-ups 15 Flutter Kicks (4 Count) 15 Sit-ups 15 Leg Raises 15 Sit-ups 15 Hello Dolly’s (4 Count) 15 Sit-ups 15 Crunches 15 Sit-ups 15 Russian Twists 15 Sit-ups 15 Bicycle (4 Count) *Straight through, no rest.Read more

BLK LBL Fitness Club – CrossFit® 12 Days of Christmas (Time) 12 Days Of Christmas 1 – Snatch 95/65 – 135/95 – 225/155 2 – 100m Run 3 – Clean And Jerk 95/65 – 135/95 – 225/155 4 – Muscles up 5 – KB Swing 53/35 – 70/53 6 – Box Jump 24/20 – 30/24 7 – T2B 8 – C2B Pull Up 9 – Strict HSPU 10 – Wall Ball 20/14 – 30/20 11 – Burpee 12 – Thrusters 95/65 – 135/95 – 225/155 Class work should be completed in 45 min. Make sure the scale is apporiate. RX is 95/65 RX+ is 135/95 Savage Mode is 225/155Scaling Options Muscle Ups = BMU or Burpee Pull Ups Box Jumps = Box Step Ups T2B = Hanging Knee Raises C2B = Pull Ups, Banded Pull Ups or DB Rows Strict HSPU = Kipping HSPU or Seated DB Strict PressRead more

BLK LBL Fitness Club – CrossFit® Weightlifting Day 4 – Week 1 Power Clean and Jerk (1X3) – 15min. to work up to a Heavy 3 rep Power Clean and Jerk. – You may touch and go or drop each rep. If you choose to drop between reps, pick the bar back up within 5-10 seconds. – Rest as needed between sets. Metcon Metcon (AMRAP – Rounds and Reps) 20 Minute Running Clock… 4min. AMRAP: 20 Alt. DB Snatches (50/35lb.) 15 Wall Balls (20/14lb.) 10 Pull-Ups 5 Push Jerks (135/95) Rest 1min. Repeat for 4 Total Rounds.Start where you left off for each AMRAP after the first round. That way it’s easiest to keep score.Read more

BLK LBL Fitness Club – CrossFit® Weightlifting Day 3 – Week 1 Single Leg Deadlift 3 Working Sets: Single Leg Deadlift 8-10 Reps on each leg SUPERSET with; 10-15 Weighted DB Sit-Ups Rest 2min. Metcon Metcon (AMRAP – Reps) 15min. to get as far as possible… 8-10-12-14-16-18-20 Cal Row Toes-To-Bar Front Rack Lunges 95/65lbs. *If you want, you can also start at 20 and go down. Your choice today!t’s not meant to be finished so don’t worry about that. Some of you may get close though.Read more

BLK LBL Fitness Club – CrossFit® Today’s Programming Day 2 – Week 1 Today is an IWT (interval weight training) piece. The point of these is to focus on our heavy lifts without a time constraint and then hammer our cardio piece separately with a 9 out of 10 effort. You will build in weight each set but start at around 80% effort. 1.) Focus on good quality reps for the lifts. 2.) SMASH the cardio, but with an effort you CAN repeat 2 minutes later 3.) Score is your total calories. 4.) The weight you lift is individualized, so challenge yourself as much as you can! Weightlifting 3-5 Heavy Power Snatches or Clean and Jerks (80% effort+) Immediately into; 2min. Bike For Max Cals Rest 2min. Repeat For 4 Total Sets Power Snatch Remember you are only picking one of these. Put your score in the one you choose.)...Read more