BLK LBL Fitness Club – CrossFit® Weightlifting Deadlift 3 Working Sets Deadlift (Double Progression Week 5) 6-8 Reps superset with; 1min. Weighted Planks on your hands Rest 2min. *DOUBLE PROGRESSION. See details below. Just like the previous weeks, your goal is to get ALL 3 sets for 8 reps. Once you can do that, you add 5% to the bar NEXT TIME. So for now, Start where left off from week 3 if you did’t get all 3 sets for 8 or add 5% to your heaviest set thus far. Metcon Metcon (4 Rounds for reps) 3min. AMRAP: 6 Cal Assault Bike 6 Front Rack Lunges (95/65lb.) 1min Rest 3min. AMRAP: 6 DB Deadlifts (70/50s) 6 Front Squats (95/65lb.) 1min Rest 3min. AMRAP: 6 Cal Row 6 Front Rack Lunges 95/65 1min Rest 3min. AMRAP: 6 DB Deadlifts (70/50s) 6 Front Squats (95/65lb.)Read more

BLK LBL Fitness Club – CrossFit® Metcon Metcon (Weight) 20min. EMOM: Min. 1) 3 Push Jerks (from the floor ) Min. 2) ** Pull of Choice Pull Options: 1.) 3-5 Muscle Ups 2.) 30sec. of Pull-Ups 3.) 2 Rope Climbs or 1 Legless Rope Climb On the Push Jerk, start around 50-60% effort and keep building. For the record you just have to do 1 clean from the floor and then perform all 3 Push Jerks. Metcon Metcon (AMRAP – Reps) 3 Rounds Straight through… (9min. Total) 45sec. of Max Burpee Box Jumps (24/20″) 15sec. Transition 45sec. of Max American KB Swings (53/35lb.) 15sec. Transition 45sec. of Max Double Unders 15sec. Transition RX+ is 70/53lb. KB SwingsRead more

BLK LBL Fitness Club – CrossFit® Weightlifting Back Squat 3 Working Sets 6-8 Reps superset with; 12-15 Weighted DB Sit-Ups Rest 2min *DOUBLE PROGRESSION. See details below. Just like the previous weeks, your goal is to get ALL 3 sets for 8 reps. Once you can do that, you add 5% to the bar NEXT TIME. So for now, Start where left off from week 3 if you did’t get all 3 sets for 8 or add 5% to your heaviest set thus far. Metcon Metcon (AMRAP – Rounds and Reps) 12 minute running clock… Buy In of 1000m Row or 1000m Ski or 50/40 Cal Bike then; AMRAP 21 Wall Balls (20/14lb.) 12 Toes-To-BarRead more

BLK LBL Fitness Club – CrossFit® Metcon Bert (Time) For time: 50 burpees 400-m run 100 push-ups 400-m run 150 walking lunges 400-m run 200 squats 400-m run 150 walking lunges 400-m run 100 push-ups 400-m run 50 burpeesU.S. Marine Cpl. Albert Gettings, 27, of New Castle, Pennsylvania, died on Jan. 5, 2009, while conducting counter-sniper operations in Fallujah, Iraq. Cpl. Gettings was serving as a team leader with the 2nd Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, of Camp Lejeune, North Carolina, at the time of his death. Every quarter, Cpl. Gettings’ fellow Marines in Fox Company complete a special CrossFit workout in his honor as part of the Cpl. Albert P. Gettings Award ceremony. He is survived by his wife, Stephanie Palimino; parents, David and Juliet; and sister, Cori.To learn more about Bert click hereWEAR A VEST if you DARE!!!!!!Read more

BLK LBL Fitness Club – CrossFit® Weightlifting Strict Press (3X8) Strict Press (Double Progression Week 4 “DELOAD”) 3 Working Sets: 6-8 Reps superset with; 10-12 Hanging Weighted Knee Raises Rest 2min *DELOAD WEEK (Use 30% less than your heaviest weight you’ve used over the past 3 weeks.) Metcon Metcon (Time) 10 Rounds For Time: 10 Cal Cardio 10 Burpees Over DB 3 Devil Press 50/35s Time CAP: 18min.Read more