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

BLK LBL Fitness Club – CrossFit® Metcon A: Metcon (AMRAP – Rounds) 5 Rounds: Min. 1) 5 Power Clean & Jerks (135/95lbs.) Min. 2)12/10 Cal Echo Bike Min. 3) 15 Toes-To-Bar Min. 4) 60 Double UndersScore is how many rounds you completed. B: Metcon (Time) 5 Rounds For Time: 20 Barbell Push Press (75/55lbs.) 20 Sit-UpsRead more

BLK LBL Fitness Club – CrossFit® Weightlifting Week 2 of the 20 rep back squat program ya’ll! Here’s some important things for today: 1.) Make sure you add 5-10lb. more than what you did last week. 2.) If you failed last week for whatever reason, try that weight again or modify it to something you can hit. 3.) Shaking at about 14 reps in is normal and where the real mental toughness and results kick in 🙂 4.) GET FIRED UP AND DO WORK TODAY!! Back Squat (Week 2 of 6) Spend about 10min. working up to a HEAVY 2-3 Rep Max. Then rest up and go for your 20 rep max! *Be sure to truly hit that 2-3 Rep Max! It helps a TON in making that weight feel LIGHT on your 20 rep. Trust me, it is NEEDED. Metcon Metcon (Time) For Time: 100 Wall Balls (20/14lb.) *At...Read more

BLK LBL Fitness Club – CrossFit® Metcon Metcon (Time) 10 Rounds For Time 5 Power Cleans 135/95 10 Pull-Ups 15 Push Ups 20 Cal Row Wear a Weight Vest 20/14#40:00 Time Cap 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