BLK LBL Fitness Club – CrossFit® Workout Metcon (No Measure) EMOM x 4min. 12/9 Cal Row EMOM x 4min. 8 Deadlifts 225/155 EMOM x 4min. 12/9 Cal Row EMOM x 4min. 8 Bench Press 135/75 Rest 4min. EMOM x 4min. 60 Double Unders EMOM x 4min. 5 Deadlifts 315/200 EMOM x 4min. 60 Double Unders EMOM x 4min. 5 Bench Press 185/100ALL SECTIONS should be UNBROKEN.Read more

BLK LBL Fitness Club – CrossFit® Weightlifting Metcon (Weight) Every 2min. x 10 Rounds: 10 Pull-Ups Max Hang Power Snatch * *Increasing weight with goals below Round 1 and 2: 50% effort (Shoot for 4-5 reps) Round 3 and 4: 60% effort (Shoot for 3-4 reps) Round 5 and 6: 70% effort (Shoot for 2-3 reps) Round 7 and 8: 80% effort (Shoot for 1-2 reps) Round 9 and 10: 90% effort (Shoot for 1-2 reps)A FEW KEY POINTS: 1.) FORM is important today. If you can’t lift the heavier numbers with clean technique, then stay at 4-5 reps the whole time. 2.) Effort is how you feel TODAY, not your all time best 3.) The Pull-Ups should be easy, so if you have to start breaking just cut it to 7. 4.) Advanced athletes: Feel free to make these chest-to-bar OR 3-5 Muscle-Ups Workout Metcon (4 Rounds for reps)...Read more

BLK LBL Fitness Club – CrossFit® Weightlifting Back Squat 20:00 to build to a heavy 20 Rep Back Squat * I suggest you build by reps of 5 and plan to hit 1-2 actual sets of 20. DO NOT build by doing all 20 reps every time.LAST WEEK of 20 REP! I know you are thankful! GOAL is to increase 5-10# from last week! THIS IS your final week! Lets hit a PR and make sure you record it in WODIFY! Workout Metcon (AMRAP – Rounds and Reps) 15:00 AMRAP: 7 Cal Assault Bike or Cal Row 3 Hang Power Cleans 135/95 7 Wall Balls 30/20lb. 3 Jerks 135/95Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 8:00 AMRAP (Easy pace) 200m Run 10 Scapula Pull-ups 10 Alt. Groiner 10 PVC Shoulder Pass Through 10 Ring Row Workout “Sir Charles” (Time) Hero WOD: “Sir Charles” For Time 1000 meter Weighted Run Directly into, 5 Rounds of: 10 Chest-to-Bar Pull-ups 30 Air Squats Directly into: 1000 meter Weighted Run Wear a weight vest (20/14 lb)Background: “Sir Charles” is a benchmark WOD created by a popular functional training program by coach Ben Bergeron that features three couplets with a running clock.Read more

BLK LBL Fitness Club – CrossFit® Workout Metcon (Time) “A Chipper” * Can do with Partner if you want… if not TACKLE SOLO! 35min. Running Clock… 50 Cal Row 50 HSPU’s or Seated DB Press 50 Deadlifts 185/125 50 Toes-To-Bar 50 Box Jump Overs 30/24 50 Toes-To-Bar 50 Deadlifts 185/125 50 HSPU’s or Seated DB Press 50 Cal RowRead more