BLK LBL Fitness Club – CrossFit® Partner Metcon Metcon (AMRAP – Rounds) 35min. to get as far as possible… 30 Rounds Per Partner : (60 rounds total) 1 Deadlift (315/205) 3 HSPU’s 5 Wall Balls 30/20 *** You go, I go style. *** *ONly completed rounds count in the final scoreOption 1: Instead of HSPU’s you can do muscle ups since we haven’t done a lot of them lately. You won’t get as far into the workout obviously, but still a fun option.Read more

BLK LBL Fitness Club – CrossFit® Weightlifting Metcon (No Measure) 20min. Flex Friday Window… 3-4 Sets of: 8-10 Flat DB Bench or Floor Press 8-10 Single Arm DB Row (ea. arm) 10-12 Banded Tricep Push Downs 10-12 Barbell Bicep CurlsDetails: You can either do 1 big superset of all 4 movements and then rest 90sec. Metcon Metcon (4 Rounds for reps) “Tabata” 8 Rounds: 20sec. of Assault Bike 10sec. Rest 8 Rounds: 20sec. of Toes-To-Bar 10sec. Rest 8 Rounds: 20sec. of DB Snatches 70/50lb. 10sec. Rest *Do not alternate today. Do the entire 20sec. on just one side. And switch arms every other round. 8 Rounds: 20sec. of Sit-Ups (Feet Anchored) 10sec. RestNo rest between sections. Each section takes exactly 4min, so you’ll be done in 16min. total. **Score for each round is your LOWEST round! Try to stay consistentRead more

BLK LBL Fitness Club – CrossFit® Weightlifting Power Clean (Week 2) After warm up sets complete: Set 1: 3 reps at 70% Set 2: 3 reps at 80% Set 3: 3 reps at 90% GO IMMEDIATELY INTO THE FRONT SQUAT BELOW: Front Squat (Week 2) After warm up sets complete: Set 1: 3 reps at 70% Set 2: 3 reps at 80% Set 3: As many reps as possible at 90% Rest 2-3min. After Each Superset Metcon Metcon (Time) For Time: 21 Hang Power Cleans 95/65lbs. 21 Thrusters95/65lbs. 21 Cal Cardio 15 Hang Power Cleans 15 Thrusters 15 Cal Cardio 9 Hang Power Cleans 9 Thrusters 9 Cal CardioRX+: 115/75lbs. We haven’t done anything like this is a WHILE… Let her rip and let’s see some SAVAGE times on this today 🙂Read more

BLK LBL Fitness Club – CrossFit® Metcon Metcon (Time) “Cardio Wednesday!” Every 5min. X 8 Rounds: 400m Run 21 American KB Swings 53/35lb. 12 Pull-UpsDetails: I want everyone to go at the highest repeatable effort that they can on each round. That should get you about 2min. of rest per round. Which will start out easy, but eventually start to get harder and harder to hang onto. Your SLOWEST time is your score today! So pace appropriately 🙂 RX+ is 70/53lb. American Swings.Read more

BLK LBL Fitness Club – CrossFit® Weightlifting Push Press (Week 2) After warm up sets complete: Set 1: 3 reps at 70% Set 2: 3 reps at 80% Set 3: Max reps at 90% (shoot for more than 3) **YOU get to pick if you would like to do “PUSH PRESS” or “PUSH JERK” on this cycle. If you choose push press, make sure you do it right and you do not dip under the bar for any reps. Push Jerk (Week 2) After warm up sets complete: Set 1: 3 reps at 70% Set 2: 3 reps at 80% Set 3: Max reps at 90% (shoot for more than 3) Metcon Metcon (AMRAP – Reps) 3min. to get as far as possible… 5-10-15-20-25 Toes-To-Bar 10-20-30-40-50 Wall Balls (20/14lb.) 20-40-60-80-100 Double Unders Rest 1min. 6min. to get as far as possible… (Same workout. Start back at the beginning) Rest 2min....Read more