BLK LBL Fitness Club – CrossFit® Weightlifting Bench Press (3X8) 3 Working Sets: Bench Press 6-8 Barbell Bench Press Immediately into; 8-10 Barbell Bent Over Rows (Regular Grip) Rest 2min Metcon Metcon (Time) For Time: 100 Pull-Ups 200 Push-Ups 300 Double Unders You may break this up however you like! Accessory Work Metcon (No Measure) Optional: (Pick one) 1.) 400m Farmer Carry with 2 (53/35lb.) Kettlebells. 2.) 3 Weighted Planks. 1min. on x 1min. off. 3.) 3 x 10-12 Single DB Tricep Extensions.Read more

BLK LBL Fitness Club – CrossFit® Weightlifting Back Squat (3X8) 3 Working Sets: 6-8 Reps superset with; 12-15 Heavy DB Sit-Ups Rest 2min. Repeat For 3 Total Sets. *This squat cycle is DOUBLE PROGRESSION. See details below. The goal is to get ALL 3 sets for 8 reps. Once you can do that, you add 5% to the bar NEXT TIME. That new load should knock you down to 3 sets at 6-7 reps, but eventually, you will be strong enough to do it for 3 sets of 8 again (might take a week or 2). Then we add another 5% and repeat the process. Metcon Metcon (AMRAP – Reps) 15:00 to get as far as possible…. 1 Power Clean and Jerk 155/105 1 Round of “Covid” 2 Power Clean and Jerk 155/105 1 Round of “Covid” 3 Power Clean and Jerk 155/105 1 Round of “Covid” … And so...Read more

BLK LBL Fitness Club – CrossFit® Metcon Metcon (Time) IN A VEST (if you dare) FOR TIME: 1 Devil Press 45/25s 200m Run 3 Burpees 4 DB Lunges (2 ea. leg) 45/25s 5 Push-Ups 6 Pull-Ups 7 DB Power Cleans 45/25s 8 DB Push Press 45/25 9 Toes T Bar 10 Wall Balls 30/20 11 Cal Assault Bike 12 Air Squats -Time Cap: 35:00 – Goes like this… 1..2,1…3,2,1…4,3,2,1… and so on… The last round is 12 Air Squats, all the way back to the 1 devils press.Read more

BLK LBL Fitness Club – CrossFit® Partner Metcon Metcon (Time) 2 Rounds For Time: 200 Double-Unders 50 Overhead Squats (135/95 lb) 50 Pull-Ups 1 mile Run (switch every 200m)This is a classic HERO WOD call, “Bull.” Usually takes people about 45min solo, so I am hoping you guys can finish as a team in 35min. or less. *Break it up however you like, but the run must be in 200m intervals. *If you and your teammate are really badass, consider doing 30 Muscle Ups in stead of 50 pull-ups each round. And depending on skill level, you can add a little weight to the OHS. Maybe 155?Read more

BLK LBL Fitness Club – CrossFit® Weightlifting Strict Press Strict Press 6-8 Reps superset with 15-20 Banded Rear Delt Rows Rest 2min. Repeat For 3 Total Sets. Metcon Chad Engle (Time) 8 Rounds For Time: 8 Cal Row 8 Box Jumps 30/24″ 8 Burpees 8 Alt. DB Snatch 70/50lb.Read more