BLK LBL Fitness Club – CrossFit® Weightlifting Metcon (Weight) EMOM x 15min. 2 Power Cleans 2 Front Squats 2 Split Jerks *Start at a 50-60% effort (not 1RM) and slowly build. You may also stick to one heavy weight the entire time, which for most of you will probably be about 70% of your Clean and Jerk 1RM. Metcon Metcon (Time) Half Murph For Time: 800m Run 50 Pull-Ups 100 Push-Ups 150 Air Squats 800m RunRX+ is with a 20lb. Vest for Guys and a 14lb. Vest for the Ladies.Read more

BLK LBL Fitness Club – CrossFit® Metcon Jay (AMRAP – Rounds and Reps) AMRAP x 20 MINUTES* 22 Air Squats 12 Toes to Bar 9 Burpees *Weight Vest Optional (Score is Rounds + Reps) Finisher Metcon (No Measure) 5 rounds 20 Abmat Situps 5-10 ab barbell rollouts 30 flutter kicks (each leg) 20 Russian Twists w/ wallball (20/14) 60 sec plank -Rest 1:00 b/t rounds-Read more

BLK LBL Fitness Club – CrossFit® Metcon Metcon (Time) Team of 2. Only 1 person works at a time. Switch whenever you like. For Time: 20 Burpees 40 Push Jerks (115/75lbs.) 20 Burpees 60 Pull-Ups 40 Push Jerks (115/75lbs.) 20 Burpees 80 Wall Balls (20/14lbs.) 60 Pull-Ups 40 Push Jerks (115/75lbs.) 20 Burpees 100 Double DB Hang Cleans (50/35s) 80 Wall Balls (20/14lbs.) 60 Pull-Ups 40 Push Jerks (115/75lbs.) 20 BurpeesRead more

BLK LBL Fitness Club – CrossFit® Weightlifting Back Rack Lunge Every 4min. x 4 Rounds: 6-8 Lunges Each leg Immediately into; 200m Farmer Carry with (2) Kettlebells Men Suggested Weight: 53-70s Women Suggested Weight: 35-53s *On the farmer carry’s, I legit just want you to walk at a brisk pace. Try not run or walk super slow. Metcon Metcon (AMRAP – Reps) For Max Total Reps: 4min. of Echo Bike 4min. of Box Step-Ups with (1) 35/25lb. DB 3min. of Echo Bike 3min. of Box Step-Ups with (1) 35/25lb. DB 2min. of Echo Bike 2min. of Box Step-Ups with (1) 35/25lb. DBRead more

BLK LBL Fitness Club – CrossFit® Metcon (AMRAP – Reps) 0-5min. 1000m Row Max Power Clean and Jerks (115/75lbs.) 7-12min. 1000m Row Max Barbell Thrusters (115/75lbs.) 14-19min. 1000m Row Max Push Jerks (115/75lbs.)RX+ is (135/95lbs.) Metcon (AMRAP – Rounds) From 23-35min… Fun Ab Section 🙂 3 Rounds: Min. 1) 1min. Plank on your hands Min. 2) 12-15 Toes-To-Bar Min. 3) DB Russian Twists (35/25lbs.) Min. 4) RestRead more