BLK LBL Fitness Club – CrossFit® Weightlifting Back Squat 3 Working Sets 6-8 Reps superset with; 12-15 Weighted DB Sit-Ups Rest 2min *DOUBLE PROGRESSION. See details below. Just like the previous weeks, your goal is to get ALL 3 sets for 8 reps. Once you can do that, you add 5% to the bar NEXT TIME. So for now, Start where left off from week 3 if you did’t get all 3 sets for 8 or add 5% to your heaviest set thus far. Metcon Metcon (AMRAP – Rounds and Reps) 12 minute running clock… Buy In of 1000m Row or 1000m Ski or 50/40 Cal Bike then; AMRAP 21 Wall Balls (20/14lb.) 12 Toes-To-BarRead more

BLK LBL Fitness Club – CrossFit® Metcon Bert (Time) For time: 50 burpees 400-m run 100 push-ups 400-m run 150 walking lunges 400-m run 200 squats 400-m run 150 walking lunges 400-m run 100 push-ups 400-m run 50 burpeesU.S. Marine Cpl. Albert Gettings, 27, of New Castle, Pennsylvania, died on Jan. 5, 2009, while conducting counter-sniper operations in Fallujah, Iraq. Cpl. Gettings was serving as a team leader with the 2nd Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, of Camp Lejeune, North Carolina, at the time of his death. Every quarter, Cpl. Gettings’ fellow Marines in Fox Company complete a special CrossFit workout in his honor as part of the Cpl. Albert P. Gettings Award ceremony. He is survived by his wife, Stephanie Palimino; parents, David and Juliet; and sister, Cori.To learn more about Bert click hereWEAR A VEST if you DARE!!!!!!Read more

BLK LBL Fitness Club – CrossFit® Weightlifting Strict Press (3X8) Strict Press (Double Progression Week 4 “DELOAD”) 3 Working Sets: 6-8 Reps superset with; 10-12 Hanging Weighted Knee Raises Rest 2min *DELOAD WEEK (Use 30% less than your heaviest weight you’ve used over the past 3 weeks.) Metcon Metcon (Time) 10 Rounds For Time: 10 Cal Cardio 10 Burpees Over DB 3 Devil Press 50/35s Time CAP: 18min.Read more

BLK LBL Fitness Club – CrossFit® Metcon Crossfit Games Open 21.3 RX (Ages 16-54) (Time) For total time: 15 front squats 30 toes-to-bars 15 thrusters Then, rest 1 minute before continuing with: 15 front squats 30 chest-to-bar pull-ups 15 thrusters Then, rest 1 minute before continuing with: 15 front squats 30 bar muscle-ups 15 thrusters Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3. F: 65 lb. for the front squats and thrusters M:95 lb. for the front squats and thrusters Time cap: 15 minTo learn more about Crossfit Games Open 21.3 RX (Ages 16-54) click here Crossfit Games Open 21.4 RX & Scaled (Ages 16-54) (Weight) Complete the following complex for max load: 1 deadlift 1 clean 1 hang clean 1 jerk Time begins immediately following the completion of 21.3. Time cap: 7 minTo learn more about Crossfit Games Open 21.4 RX & Scaled (Ages...Read more

BLK LBL Fitness Club – CrossFit® Metcon Metcon (AMRAP – Reps) 2 Rounds: Min. 1) Max Bench Press 185/95 Min. 2) 200m Run Min. 3) Max Pull-Ups Min. 4) Max Bench Press 185/95 Min. 5) 60 Double Unders Min. 6) Max Pull-Ups Min. 7) Max Bench Press 185/95 Min. 8) 200m Run Min. 9) Max Pull-Ups Min. 10) Max Bench Press 185/95 Min. 11) 60 Double Unders Min. 12) Max Pull-Ups Accessory Work Metcon (AMRAP – Reps) 10min. to get as far as possible… 10-20-30-40-50 Russian KB Swings 70/53 Push-UpsRead more