BLK LBL Fitness Club – CrossFit® Partner Metcon Metcon (Time) Teams of 2. Only 1 person works at a time. Split the reps however you like. “You go, I go” is probably the fastest. 60 Rounds: 2 Hang Power Cleans (185/135lbs.) 4 Wall Balls (30/20lb.) Rest 5min. 30 Rounds: 4 Deadlifts (225/155lbs.) 6 Cal CardioRead more

BLK LBL Fitness Club – CrossFit® Weightlifting Strict Press (3X8) 3 Working Sets: Strict Press 6-8 Reps superset with; 10-12 Hanging Weighted Knee Raises Rest 2min. Metcon Metcon (Time) 30 Rounds: 5 Toes-To-Bar 3 Burpees 1 Thruster 95/65lbs. RX+ is 135/95lbs.Read more

BLK LBL Fitness Club – CrossFit® Metcon Metcon (Time) 35min. to finish… 1000m Row 100 Sit Ups 1 Mile Run 1 Mile Assault Bike 500m Row 50 Alternating Leg V Ups .5 Mile Run .5 Mile Assault Bike 250m Row 25 GHD or DBL footed V Ups .25 Mile Run .2 Mile Assault BikeRead more

BLK LBL Fitness Club – CrossFit® Weightlifting Deadlift (3X8) 3 Working Sets: 6-8 Reps Deadlift superset with; 1min. Weighted Planks on your hands Rest 2min. Metcon Metcon (4 Rounds for reps) 3min. AMRAP: 5 DB Bench Press (70/30s) 5 Pull-Ups -Rest 1:30 3min. AMRAP: 8 Front Rack Lunges (95/65lbs.) 30 Double Unders -Rest 1:30 3min. AMRAP: 5 Bench Press (70/30s) 5 Pull-Ups -Rest 1:30 3min. AMRAP: 8 Front Rack Lunges 95/65lbs. 30 Double Unders Rest 90sec. Between AMRAP’s RX+ is Chest-To-Bar Pull-UpsRead more

BLK LBL Fitness Club – CrossFit® Weightlifting Push Jerk (5-5-5) 3 Working Sets: 5 Push Jerks Superset with; 8-10 Weighted Bench Dips Rest 2min. Metcon Metcon (AMRAP – Rounds) 7min. to get as far as possible…. 10 Cal Cardio 1 Devil Press 45/30lbs. 10 Cal Cardio 2 Devil Press 45/30lbs. 10 Cal Cardio 3 Devil Press 45/30lbs. 10 Cal Cardio 4 Devil Press 45/30lbs. *Keep adding 1 devil press per round until the 7min. mark Rest 2min. Then complete the next 7min. AMRAP below… Metcon Metcon (AMRAP – Rounds) 7min. to get as far as possible…. 10 Burpees 10 Toes-To-Bar 10 Burpees 9 Toes-To-Bar 10 Burpees 8 Toes-To-Bar 10 Burpees 7 Toes-To-Bar ….. *Keep subtracting 1 Toes-To-Bar per round until the 7min. markRead more