BLK LBL Fitness Club – CrossFit® Weightlifting Day 2 – Week 3 – Superset the 2 movements below. – Rest 2-3min. between sets Push Jerk (5X5) Your goal is to try and lift 2.5-5% more weight than last week. Weighted Pull-ups (5X5) Your goal is to try and lift 2.5-5% more weight than last week. Metcon Metcon (Time) For Time: 1 Devil Press 50/35lbs. Run 200m 2 Devil Press 50/35lbs. Run 200m 3 Devil Press 50/35lbs. Run 200m 4 Devil Press 50/35lbs. Run 200m 5 Devil Press 50/35lbs. Run 200m 6 Devil Press 50/35lbs. Run 200m 7 Devil Press 50/35lbs. Run 200m 8 Devil Press 50/35lbs. Run 200m 9 Devil Press 50/35lbs. Run 200m 10 Devil Press 50/35lbs. Run 200mStarts off easy, but those devil presses start to get harder to hang onto as the workout progresses. Try to hang on and finish in the time cap! TIME CAP: 18min.Read more

BLK LBL Fitness Club – CrossFit® Weightlifting Day 1 – Week 3 – 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 (5X2) I cut the reps down to 2 (they’ve been 3 the past 2 weeks) so that you can focus on heavy reps today. Go as heavy as possible without any failed reps. Metcon Metcon (AMRAP – Reps) 4 Rounds For Max Reps: 1min. of Echo Bike Calories 1min. of Barbell Lunges (front or back rack) 1min. of Toes-To-Bar 1min. of RestTry to rack up as many reps as possible at each station. Some goal numbers: Bike: 15-25 Calories Lunges: 14-20 Reps TTB: 15-20 Reps Men’s RX Weight: 95lbs. Men’s Advanced Weight: 115lbs. Women’s RX Weight: 65lbs. Women’s Advanced Weight: 75lbs.Read more

BLK LBL Fitness Club – CrossFit® Kerrie (Time) Wearing a weight vest (20/14lb), 10 rounds for time of: 100-m sprint 5 burpees 20 sit-ups 15 push-ups 100-m sprint Rest 2 minutesTo learn more about Kerrie click hereRead more

BLK LBL Fitness Club – CrossFit® Metcon Metcon (Time) In partners of 2 (Only 1 partner works at a time) 35min. to finish… 200 Calorie Row 200 Wall Balls (20/14lbs.) 200 American KB Swings (70/53lb.) *Every 5min. Complete 10 Ground To Overhead with (135/95lbs.) *Start with Ground To OverheadsTo be clear, the workout goes like this… Clock starts… Complete 10 Ground To Overheads. You can snatch or clean and jerk at anytime. In the remaining time, try to get as many calories on the rower as possible. Switch partners at any time. When the clock reaches 5min, you complete 10 more ground to overhead. You must complete all 200 calories on the rower before moving to the wall balls. Then complete all 200 wall balls before moving on to the KB swings.Read more

BLK LBL Fitness Club – CrossFit® Weightlifting Day 5 – Week 2 – 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) For Time : 30 Pull-Ups 30 /20Cal Echo Bike 30 Push-Ups 90 Double Unders 20 Pull-Ups 20/15Cal Echo Bike 20 Push-Ups 60 Double Unders 10 Pull-Ups 10/7 Cal Echo Bike 10 Push-Ups 30 Double Unders *RX+ Option is 15/10/5 Muscle Ups instead of pull-ups. Only do this option if you can knock out those reps in 2-3 sets per round.Time Cap: 18minRead more