BLK LBL Fitness Club – CrossFit® Metcon Metcon (Time) In Teams of 2 (Only 1 partner works at a time). 120 Wall Balls (20/14) 110 Calorie Echo Bike 100 Toes-To-Bar 90 Clean & Jerks (95/65lbs.) 80 Wall Balls (20/14) 70 Calorie Echo Bike 60 Toes-To-Bar 50 Clean & Jerks (135/95lbs.) 40 Wall Balls (20/14) 30 Calorie Echo Bike 20 Toes-To-Bar 10 Clean & Jerks (185/135lbs.)Switch partners at any time.Read more

BLK LBL Fitness Club – CrossFit® Weightlifting Day 5 – Week 4 – Superset the 2 movements below. – Rest 2-3min. between sets Bench Press (5X5) Your goal is to try and lift 2.5-5% more weight than last week. Deadlift (5X5) Your goal is to try and lift 2.5-5% more weight than last week. Metcon Metcon (AMRAP – Reps) 12min. to get as many strict pull-ups as possible! Every time you break, you must complete: 10 Push-Ups 20 Double UndersThis is going to be a really fun challenge!! You start on the pull-up bar and bang out as many strict pull-ups as possible. As soon as you drop, you must complete the 10 push-ups and 20 double unders before you hop on the bar again for another attempt. This is going to be a great pump! A nice little breather! And just all around super fun! DON’T CHEAT those pull-ups!...Read more

BLK LBL Fitness Club – CrossFit® Weightlifting Day 4 – Week 4 – Superset the 2 movements below. – Rest 2-3min. between sets Back Squat (5X5) Your goal is to try and lift 2.5-5% more weight than last week. Hang Power Clean (5X3) Hang Power Cleans (without the jerk) today. Try to get all 3 without dropping the bar. Focus on just technique today and really try to get some good hip contact on the second pull of the lift. 60-70% effort. No fails. Metcon Metcon (Time) 15 Rounds For time: 2 Double DB Hang Power Cleans (50/35s) 3 DB Thrusters (50/35s) 4 DB Box Step Up’s (24/20″) 5 Burpees Over The DB’sGet ready for something that is a lot harder than it looks 🙂 – Left + Right = 2 reps on the step ups – For the burpees over the DB’s, you just need to use one to...Read more

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