BLK LBL Fitness Club – CrossFit® A: Metcon (Weight) 10min. EMOM: 2 Power Cleans + 2 Push Jerks*Climbing weight or ideally with 1 challenging weight the entire time Rest 3min. Before Starting Part B Below: B: Metcon (AMRAP – Reps) 10min. to get as far as possible… 1 Mile Run 200 Double Unders *If you happen to finish, put your time in the commentsRest 3min. Before Starting Part C Below: C: Metcon (Time) 10min. to finish… 50 DB Bench Press 50/35s 50 Strict Pull-Ups *You may break this however you like!Read more

BLK LBL Fitness Club – CrossFit® Weightlifting Metcon (Weight) Deadlift Recovery Week Every 5min. x 4 rounds: 500m Row 20 Wall Balls (20/14lb.) *Deadlifts Round 1.) 5 Deadlifts @30% of 1RM Round 2.) 5 Deadlifts @40% of 1RM Round 3.) 5 Deadlifts @40% of 1RM Round 4.) 5 Deadlifts @50% of 1RMHit the row with about 80-85% effort. Should be around 1:45-1:50 for men and about 2:05 range for women. Metcon Metcon (AMRAP – Rounds and Reps) 12min. AMRAP: 30 Russin KB Swings 70/53lb 20 Sit-Ups 10 Toes-To-BarRead more

BLK LBL Fitness Club – CrossFit® Weightlifting Front Squat 8 Barbell Front Squats Immediately into; Max Seated Banded Abductions Rest 90sec. Repeat For 4 Total Sets. Metcon Metcon (Time) 18min. to try and finish… 12/10 Cal Echo Bike 10 Burpees 10 Squat Cleans 135/95 Immediately into; 12/10 Cal Echo Bike 10 Burpees 8 Squat Cleans 155/105 Immediately into; 12/10 Cal Echo Bike 10 Burpees 6 Squat Cleans 185/135 Immediately into; 12/10 Cal Echo Bike 10 Burpees 4 Squat Cleans 205/145 Immediately into; 12/10 Cal Echo Bike 10 Burpees 2 Squat Cleans 225/155Read more

BLK LBL Fitness Club – CrossFit® Metcon MELIGONIS (Time) For Time 1-2-3-4-5-6-7-8-9-10 Pull-Ups 1-2-3-4-5-6-7-8-9-10 Push-Ups 2-4-6-8-10-12-14-16-18-20 Alternating Lunges 1 mile Run 10-9-8-7-6-5-4-3-2-1 Pull-Ups 10-9-8-7-6-5-4-3-2-1 Push-Ups 20-18-16-14-12-10-8-6-4-2 Alternating Lunges Wear a Weight Vest (20/14 lb)With a running clock, perform the prescribed work in the order written, as fast as possible (“For Time”). Complete 1 Pull-Up, 1 Push-Up, and 2 Alternating Lunges in the first round. Continue with this pattern, adding 1 Pull-Up, 1 Push-Up, and 2 Alternating Lunges every round until you reach 10 Pull-Ups, 10 Push-Ups, and 20 Alternating Lunges. After the 10 rounds, Run 1 mile. Then perform the same movement pattern but starting from 10 Pull-Ups, 10 Push-Ups, and 20 Alternating Lunges down to 1 Pull-Up, 1 Push-Up, and 2 Alternating Lunges. Score is the time on the clock when the last set of two Alternating Lunges is completed. Background: This hero workout is dedicated to Kostantinos ‘Kostas”...Read more

BLK LBL Fitness Club – CrossFit® Metcon These “I go, you go” style team workouts are literally my favorite thing ever! We also, haven’t done one like this in a few months now, so grab yourself partner, put your game face on, and lets see if you can finish this one 🙂 Metcon (Time) 50 Rounds For Time: (25 each) “I Go, You Go Style” 2 Deadlifts (185/135lbs.) 5 Toes-To-Bar 7 Cal Echo BikeTime CAP: 40min.Read more