BLK LBL Fitness Club – CrossFit® Metcon Metcon (Weight) Every 4min. x 5 Rounds: 200m Run 200m Row 5 Power Clean + Jerks (Climbing)Remember that this is sets of 5, so it’s not going to be super heavy. Try and work on your touch and go for as long as possible before you go to singles. Power or Squat is fine. Metcon Metcon (Time) For Time: 10-9-8-7-6-5-4-3-2-1 Strict Pull-Ups Strict HSPUs *A CHALK Classic repeat. Ideally I would like this to be done in 10-15min, so think about what you need to do to accomplish that. Some options might be: 1.) kip all of it 2.) 10 Rounds of just 3 reps each to keep you moving 3.) Only kip 1 movement 4.) Start backwards and give yourself a 15min. CAP Accessory Work Pick 1 or 2 options below: 1.) 400m Farmer Carry with (2) Kettlebells (Heavy as possible) 2.)...Read more

BLK LBL Fitness Club – CrossFit® Metcon Jolly51 (Time) For Time 200 meter Sprint 51 Pull-Ups 200 meter Sprint 51 Air Squats 200 meter Sprint 51 Push-Ups 200 meter Sprint 51 Box Jumps (24/20 in) 200 meter Sprint 51 Dips 200 meter Sprint 51 Sit-Ups 200 meter Sprint 51 Burpees 200 meter Sprint Wear a Weight Vest (20/14 lb)Background: This hero workout is dedicated to the four flight crew members and three Pararescue Jumpers (PJ’s) (all US Air Force) who were killed when their HH-60G Pavehawk Helicopter crashed while on a mission on March 15, 2018, in western Iraq. The fallen: SSGT Carl Enis, Pararescue Jumper MSGT William Posch, Pararescue Jumper CAPT Mark Weber, Combat Rescue Officer CAPT Christopher Zanetis, Pilot CAPT Andreas O’Keefe, Pilot SSGT Dashan Briggs, Gunner MSGT Christopher Raguso, Gunner.Read more

BLK LBL Fitness Club – CrossFit® Metcon Metcon (Time) In teams of 2. Only 1 person works at a time. Break up however you like. 40min. to finish… Row 2,000 meters 100 Wall Balls (20/14) 100 Deadlifts 135/95 100 Push-Ups Row 1,000 meters 75 Wall Balls (20/14) 75 Deadlifts 185/135 75 Push-Ups Row 500 meters 50 Wall Balls (20/14) 50 Deadlifts 225/155 50 Push-UpsRead more

BLK LBL Fitness Club – CrossFit® Weightlifting 18min. Lifting Window with a few options to choose from: (Choose 1 or 2 of these, but no more) 1.) Work up to a 3 Rep Max Snatch. (Not touch and go) 2.) Work up to a 3 Rep Max Split Jerk 3.) Work up to a 2 Rep Max Squat Clean *Rest about 2min. Between Sets and keep repeating sets until time is up. Start light and work up. *Whichever lifts you finish, record below Snatch (1X3) Split Jerk (1X3) Squat Clean (1X2) Metcon Metcon (AMRAP – Reps) 3min. AMRAP: 12/10 Cal Echo Bike Sprint 10 Alt. DB Snatches 75/50lb. Max Barbell Push Jerks in remaining time Rest 90sec. x 4 Rounds *Score is Push Jerks only *Push Jerk weight is (115/75lb.)Read more

BLK LBL Fitness Club – CrossFit® Weightlifting Back Squat (4X5) 5 at 50% of 1RM 5 at 65% of 1RM 5 at 75% of 1RM Max Unbroken Reps at 85% of 1RM (shooting for more than 5) *No resting at the top of any reps for more than 1sec. Constant movement. In between each set complete; 10-12 Heavy DB Russian Twists Metcon Metcon (AMRAP – Rounds) Every 3min. x 5 Rounds: 10 Hang Power Cleans 115/75 10 Front Rack Lunges 115/75 10 Lateral Burpees Over The Bar 10 Pull-UpsWe have done several versions of this before for 6 rounds, not 5. RX is to stay at 10 reps the whole time. RX+ is adding 1 rep each round to everything. So round 2 is 11 reps… Round 3 is 12 reps… And so on… You must do the minimum work of 10 to RX this workout every round. Your score...Read more