BLK LBL Fitness Club – CrossFit® Metcon Metcon (Time) 35min. to finish… 1000m Row 100 Sit Ups 1 Mile Run 1 Mile Assault Bike 500m Row 50 Alternating Leg V Ups .5 Mile Run .5 Mile Assault Bike 250m Row 25 GHD or DBL footed V Ups .25 Mile Run .2 Mile Assault BikeRead more

BLK LBL Fitness Club – CrossFit® Weightlifting Deadlift (3X8) 3 Working Sets: 6-8 Reps Deadlift superset with; 1min. Weighted Planks on your hands Rest 2min. Metcon Metcon (4 Rounds for reps) 3min. AMRAP: 5 DB Bench Press (70/30s) 5 Pull-Ups -Rest 1:30 3min. AMRAP: 8 Front Rack Lunges (95/65lbs.) 30 Double Unders -Rest 1:30 3min. AMRAP: 5 Bench Press (70/30s) 5 Pull-Ups -Rest 1:30 3min. AMRAP: 8 Front Rack Lunges 95/65lbs. 30 Double Unders Rest 90sec. Between AMRAP’s RX+ is Chest-To-Bar Pull-UpsRead more

BLK LBL Fitness Club – CrossFit® Weightlifting Push Jerk (5-5-5) 3 Working Sets: 5 Push Jerks Superset with; 8-10 Weighted Bench Dips Rest 2min. Metcon Metcon (AMRAP – Rounds) 7min. to get as far as possible…. 10 Cal Cardio 1 Devil Press 45/30lbs. 10 Cal Cardio 2 Devil Press 45/30lbs. 10 Cal Cardio 3 Devil Press 45/30lbs. 10 Cal Cardio 4 Devil Press 45/30lbs. *Keep adding 1 devil press per round until the 7min. mark Rest 2min. Then complete the next 7min. AMRAP below… Metcon Metcon (AMRAP – Rounds) 7min. to get as far as possible…. 10 Burpees 10 Toes-To-Bar 10 Burpees 9 Toes-To-Bar 10 Burpees 8 Toes-To-Bar 10 Burpees 7 Toes-To-Bar ….. *Keep subtracting 1 Toes-To-Bar per round until the 7min. markRead more

BLK LBL Fitness Club – CrossFit® Weightlifting Back Squat (3X8) 3 Working Sets 6-8 Reps Back Squat superset with; 12-15 Weighted DB Sit-Ups Rest 2min. Metcon Metcon (Time) Every Minute until you finish: 3 Power Cleans (135/95lb.) Max Wall Balls (20/14lb.) in remaining time The workout is over when you reach 150 Wall Balls. Time CAP: 18min.Read more

BLK LBL Fitness Club – CrossFit® “The Batman” (Time) For Time: Buy in 100 Air Squats 50-40-30-20-10 Box Jumps 30/24 Kettlebell Swings 200m Run Buy Out 4 X 5 Reps 80% Deadlift MaxVest up for everything BUT the DeadliftsRead more