BLK LBL Fitness Club – CrossFit® Metcon Metcon (Time) In Teams of 2: COMPLETE 1,000 REPS FOR TIME: Rowing Calories Wall Balls (20/14lbs.) Toes-To-Bar Push Jerks (115/75lbs.) *After you finish your 100 rep minimums, at anytime, you may run 400m for 35 reps! As many times as you like…Rules of this workout: 1.) You can break it up into ANY rep scheme you like. 2.) You must use all of the movements (100 rep minimum for each). It does not have to be evenly spread, but they all must be eventually used. For example… You could do 100 reps on 3 movements and 700 reps on 1 of them. Probably not the fastest way though 😉 3.) ONLY 1 athlete can work at a time. EXCITED to see times and strategies on this! Time CAP: 40min.Read more

BLK LBL Fitness Club – CrossFit® Metcon We have a BIG 10 Round EMOM today! Considering everything else we did this week, this should feel pretty good. Tough… But should feel spot on in terms of what your body is feeling today. Pick an RX or RX+ weight for the power cleans and kettlebell… Then just try and hang on for as long as possible. To input your score, you must finish all the work in each minute.. Then your actual score is the total amount of kettlebell swings completed. Excited to see these scores! Metcon (AMRAP – Reps) 40min. EMOM: Min. 1) 1 Power Clean (185/135lbs.) 3 Box Jumps (24/20″) 5 Pull-Ups Min. 2) 12/10 Cal Echo Bike Min. 3) Max American KB Swings (53/35lb.) Min. 4) RestMen’s RX+ is: 225lbs. Cleans + 70lb. KB Swings\ Women’s RX+ is: 155lbs. Cleans + 53lb. KB SwingsRead more

BLK LBL Fitness Club – CrossFit® Weightlifting Back Squat (4X3) 3 at 60% of 1RM 3 at 70% of 1RM 3 at 80% of 1RM Max Unbroken Reps at 90% of 1RM (shooting for more than 3) *No resting at the top of any reps for more than 1sec. Constant movement. Rest 2min. After These Sets Today. Need more rest for these high percentages Metcon Metcon (Time) For Time: 100 Barbell Thrusters 115/75 *At the top of every minute, perform 5 burpees! Start with burpees!RX + 135/95Read more

BLK LBL Fitness Club – CrossFit® Weightlifting Metcon (No Measure) 4 Sets: 10 Reverse Grip Barbell Bench Immediately into; 10 DB Bent Over Rows (ea. arm) Rest 90sec. Between Sets. Reverse Grip Bench Press (4X10) DB Bent Over Row (4X10) Metcon Metcon (AMRAP – Reps) 4 Rounds: (16min. Total) 40sec. of Max Double DB Hang Cleans 50s/35s 20sec. Rest 40sec. of Double Unders 20sec. Rest 40sec. of Toes-To-Bar 20sec. Rest 40sec. of Max Push-Ups 20sec. RestRead more

BLK LBL Fitness Club – CrossFit® Weightlifting Deadlift (Week 2 of 4) Every 4min. x 4 Rounds: 12/10 Cal Echo Bike + 50 Double Unders Immediately into; **Deadlifts Round 1: 3 at 60% of 1RM Round 2: 3 at 70% of 1RM Round 3: 3 at 80% of 1RM Round 4: Max Unbroken Reps at 90% (shooting for more than 3) **Goal is to start your deadlifts at the 2min. mark or less. So if you can’t do double unders, just do singles until 2min. Metcon Metcon (Time) 15min. to finish… 80 Plate Sit-Ups (35/25lb.) 100 Alt. DB Lunges (50/35s) 120 Wall Balls (20/14lb.) *You may split up the reps however you like! Strategy is key to finishing fast, but maybe you like the pain of going straight through? Accessory Work Pick 1 or 2 movements below: 1.) 3 sets of Banded Standing Abductors 10-15 reps per side. Rest 60seconds...Read more