BLK LBL Fitness Club – CrossFit® Today’s Programming Back it again with Cardio Wednesday! Today’s piece is knock-out style, so as soon as you can no longer finish the work in the time windows, you’re done! The time caps are very doable on paper, but the deeper you get , the harder it does get to complete. I think a lot of you will finish, but it’s going to be harder than you think. For sake of remembering the workout it goes like this: – The time caps double each time (2, 4, and 8min. Time Caps) – The Snatches and Toes-To-Bar go up by 10 each round – The Wall Balls goes up by 15 each round Metcon (AMRAP – Rounds) (0-2min.) 200m Run 10 Barbell Power Snatches (75/55lbs.) (2-4min.) 200m Run 10 Toes-To-Bar (4-6min.) 200m Run 15 Wall Balls (20/14lbs.) (6-10min.) 400m Run 20 Barbell Power Snatches (75/55lbs.)...Read more

BLK LBL Fitness Club – CrossFit® Weightlifting Day 2 – Week 4 – Superset the 2 movements below. – Rest 2-3min. between sets Push Jerk (5X5) Your goal is to try and lift 2.5-5% more weight than last week. Weighted Pull-ups (5X5) Your goal is to try and lift 2.5-5% more weight than last week. Metcon Metcon (Time) Complete the following work for time: 50 Calories of Rowing 100 Push-Ups 200 Double Unders *You may break up the reps however you like today. ————————————————- Advanced Version of today: 50 Strict Handstand Push-Ups 50 Calories of Rowing 200 Double Unders *You may break up the reps however you like today.Time CAP: 15min.Read more

BLK LBL Fitness Club – CrossFit® Weightlifting Day 1 – Week 4 – Superset the 2 movements below. – Rest 2-3min. between sets Front Squat (5X5) Your goal is to try and lift 2.5-5% more weight than last week. Power Clean (5X1) So today we are shooting for the heaviest reps possible here if you’re feeling good. If for any reason you’re not feeling great today, then just hit sets of 2 at 70-80% effort. Metcon Metcon (Time) For Time: 30/20 Calorie Echo Bike 60 Front Rack Lunges (95/65lbs.) 90 American KB Swings (53/35lbs.)I want you guys to really try and finish this one as fast as possible today! Can anyone get sub 10min. on this!?Read more

BLK LBL Fitness Club – CrossFit® Metcon Metcon (AMRAP – Rounds and Reps) Partner (You Go, I Go) 40:00 AMRAP 5 Sand Bag Cleans (100/80) or Power Cleans (135/95) 10 Burpee Box Jump Overs 24/20″ 15 T2B 200M Run *Wear 20/14# VestRest 1:1 if you do not have a partner.Read more

BLK LBL Fitness Club – CrossFit® Metcon Metcon (AMRAP – Reps) – 40min. Running Clock… – Teams of 2. Only 1 person works at a time. – Switch when specified below 10min. AMRAP: Max Cals of Choice *Switch every 10 cals 10min. AMRAP: 6 Wall Balls (20/14lbs.) 6 Push Jerks (95/65lbs.) 6 DB Snatches (70/50lb.) *You must complete an entire round before your partner goes. 10min. AMRAP: Max Cals of Choice *Switch every 10 cals 10min. AMRAP: 6 Wall Balls (20/14lbs.) 6 Push Jerks (95/65lbs.) 6 DB Snatches (70/50lb.) *You must complete an entire round before your partner goes.This is gunna get really spicy really fast if you go all out. Pick a solid pace that you and your partner can hang onto the whole time. There is no rest between sections. 40min. straight through!Read more