BLK LBL Fitness Club – CrossFit® Metcon Metcon (Time) 35:00 Time Cap Buy In: 800m Run 5 Rounds 27 Cal Echo Bike 21 Alt DB Snatches (50/35) 15 DB Box Step Ups 20″ (50/35) 9 Burpee Pull Ups Buy Out: 800m Run *Wear weight vest 20/14# Accessory Work Derek Weida AB Workout (No Measure) 15 Sit-ups 15 Flutter Kicks (4 Count) 15 Sit-ups 15 Leg Raises 15 Sit-ups 15 Hello Dolly’s (4 Count) 15 Sit-ups 15 Crunches 15 Sit-ups 15 Russian Twists 15 Sit-ups 15 Bicycle (4 Count) *Straight through, no rest.Read more

BLK LBL Fitness Club – CrossFit® Today’s Programming Something we have never done before today… Every movement starts with a burpee. However, your hands never leave the bar… While keeping your hands on the bar, drop down and touch your chest to the bar and then perform the movement. 3-2-1 reps will go by fast, but for 50 rounds… It’s going to get tough about halfway through… Let’s see if you can finish in the 40min. time cap 🙂 Metcon (Time) 50 Rounds For Time: (25 each) “I Go, You Go Style” -3 Burpee Deadlift -2 Burpee Power Clean -1 Burpee Squat Clean Time CAP: 40min.Men’s RX: 135lbs. Men’s RX+: 155lbs. Women’s RX: 95lbs. Women’s RX+: 105lbs. *Partner number 1 must complete the entire round before partner 2 can hop in.Read more

BLK LBL Fitness Club – CrossFit® Weightlifting Week 2 of the “CHALK Shoulder Complex.” Your goal is to lift anywhere between 2-5% more than last week! Also, a few things to remember: 1.) Strict Press does not allow any dipping at the knee. It’s ALL shoulders. 2.) Push Press does allow a knee dip to drive the bar up , BUT you are not allowed to dip under the bar after that initial dip. 3.) Split Jerks allow a dip at the drive phase AND a dip under the bar. Shoulder Complex (3×1) 1 Rep is: 2 Strict Press 3 Push Press 4 Split Jerk Rest 2min. Repeat For 3 Total Working Sets. Metcon Metcon (AMRAP – Rounds and Reps) 3min. AMRAP: 9 Toes-To-Bar 18 Cal Echo Bike 86 Double Unders Rest 1min. 5min. AMRAP: 9 Toes-To-Bar 24 Power Snatches (75/55lbs.) 86 Double Unders Rest 2min. 7min. AMRAP: 9 Toes-To-Bar...Read more

BLK LBL Fitness Club – CrossFit® Weightlifting 3 Supersets: 3 Front Squats (80-90% effort on all sets) 6-8 Barbell Hip Thrust (80-90% effort on all sets) Rest 2-3min. Between Sets. *Put Scores Below *Try not to transition more than 20-30sec. between movements *Shooting for 5-10% more weight on the front squats than last week for just 3 reps per set instead of 5 *Shooting for 5-10% more on the hip thrusts than last week Front Squat (3×3) Barbell Hip Thrust (3×8) Metcon This one is gunna be tough but extremely rewarding when it’s over! DO NOT SLACK on that rower! You should all be averaging anywhere between 10-20 calories per minute on that! Wall Balls should be another 15-20+ reps per minute. You have some solid rest break time programmed in, so be sure to hit it hard and earn it! Metcon (AMRAP – Reps) For Max Reps: 3min. of...Read more

BLK LBL Fitness Club – CrossFit® Weightlifting Bench Press Superset these 2 movements together: 8-10 Bench Press 8-10 Barbell Bent Over Rows Rest 2min. Repeat For 3 Total Working Sets. Metcon Rankel (AMRAP – Rounds and Reps) AMRAP in 20 minutes: 6 Deadlifts (225/155lb.) 7 Burpee Pull-Ups 10 Kettlebell Swings (70/53lb.) 200 meter RunU.S. Marine Corps Sergeant John Rankel, 23, of Speedway, IN, assigned to 3d Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, CA, was killed on June 7, 2010, while supporting combat operations in Helmand Province, Afghanistan.Read more