BLK LBL Fitness Club – CrossFit® Metcon Jolly51 (Time) For Time 200 meter Sprint 51 Pull-Ups 200 meter Sprint 51 Air Squats 200 meter Sprint 51 Push-Ups 200 meter Sprint 51 Box Jumps (24/20 in) 200 meter Sprint 51 Dips 200 meter Sprint 51 Sit-Ups 200 meter Sprint 51 Burpees 200 meter Sprint Wear a Weight Vest (20/14 lb)Time 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® Metcon Metcon (Time) “A Chipper” Teams of 2: (Only 1 person works at a time) 35min. Running Clock… 50 Calorie Row 50 HSPU’s 50 Deadlifts (185/135lbs.) 50 Pull-Ups 50 Box Jump Overs (30/24″) 50 Pull-Ups 50 Deadlifts (185/135lbs.) 50 HSPU’s 50 Calorie Row Immediately into the same thing at 25 reps. Can you finish all that in under 35min!?Want to try something a little different? You can sub out the 50 HSPU’s with 20 Wall Walks each time on the first round. Then 10 each time the second round. Probably slightly harder and a little slower paced, but a fun way to switch it up little if you wanna try it 🙂Read more

BLK LBL Fitness Club – CrossFit® Weightlifting Week 5 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 1 Rep is: 2 Strict Press 3 Push Press 4 Split Jerk Rest 2min. Repeat For 3 Total Working Sets. Metcon Metcon (Time) For Time: 9 Rounds: 4 Alternating DB Snatches (75/50lb.) 4 Toes-To-Bar 7 Rounds: 6 Cal Echo Bike 6 Cal Row 5 Rounds: 8 Alternating DB Snatches (75/50lb.) 8 Toes-To-Bar 3 Rounds: 10 Cal Echo...Read more

BLK LBL Fitness Club – CrossFit® Today’s Programming Recovery sets and reps today on the front squats. Just build up to about 50-60% effort and keep form and speed at the bottom a priority. Next week will hit a heavy single to close out the cycle. On the hip thrusts, keep continuing to build up in weight there. We don’t do these very often, so most of you should be still be getting considerably stronger each and every week here. Weightlifting 3 Supersets: 5 Front Squat (50-60% effort on all sets) 6-8 Barbell Hip Thrust (90+% effort on all sets) Rest 2-3min. Between Sets. *Put Scores Below *Try not to transition more than 20-30sec. between movements *Recovery sets and reps today on the front squats *Shooting for 5-10% more on the hip thrusts than last week Front Squat (3X5) Barbell Hip Thrust (3X8) Metcon The Chief (AMRAP – Reps) 5...Read more

BLK LBL Fitness Club – CrossFit® Weightlifting Weightlifting 3 Supersets: 10-12 Incline DB Bench Press 10-12 Incline DB Seal Rows Rest 2min. Repeat For 3 Total Working Sets. Metcon Metcon (No Measure) 3 Rounds: 1min. of Deadlifts for Max Weight 1min. Rest 1min. of Rowing for Max Calories 1min. RestTHIS NEEDS TO BE EVERYTHING YOU HAVE. I want you to truly be trying to get as many rep and calories as possible. On the deadlifts, you should be going unbroken for about the first 30 seconds. Then keep chipping away with sets of 1-3 reps at a time. On the row, you just need to give it all you have. Men should all be over 20 calories and women should all be over 15. Most of you can probably double these numbers. Weights for men to choose from: 185lbs. 225lbs. 275lbs. 315lbs. Weights for men to choose from: 135lbs. 155lbs....Read more