BLK LBL Fitness Club – CrossFit® Today’s Programming We just have ONE MAJOR piece today from an old school favorite called “Holleyman.” However, I upped all the numbers by (1) rep, lightened the cleans a little, and made an EMOM with some fun benchmark rounds to hit. How far can you make it!? Metcon (AMRAP – Rounds) “Holleyman +1 EMOM” 6 Wall Balls (20/14lb.) 4 HSPU’s 2 Power Cleans (185/135lbs.)Complete 1 Round Every Miniute Until You FAIL… Here’s how you stack up mentally: Level 1 (10 Rounds): “You’re better than that” Level 2 (20 Rounds): “You’re pretty fit.” Level 3 (30 Rounds): “You are a bad mother fu%^er.” Level 4 (35 Rounds): “Ok, we get it, you’re really fit… You can stop.” RX+ option: Strict HSPU’s and 30/20lb. Wall Ball for as long as possible. Once you fail, you can start kipping and use a lighter ball to finish to...Read more

BLK LBL Fitness Club – CrossFit® Today’s Programming We will keep the EMOM bridge cycle going for a1 more week, so we will finish out this next week and then get back to traditional strength blocks and classic conditioning! A: Back Squat Every 3min. x 4 Rounds: 3 Back Squats + 400m Run *Ideally you start with something heavy and stick with it OR make some smaller jumps along the way. Rest 3min. after the last round on part A and begin section B B: Front Squat Every 3min. x 4 Rounds: 5 Front Squats + 400m Row *Same rules the back squat C: Metcon (AMRAP – Reps) Start at 30:00 mark 6min. Ladder: 1 Devil Press (50/35s) 1 Lunge On Each Leg 2 Devil Press 2 Lunges On Each Leg 3 Devil Press 3 Lunges On Each LegRead more

BLK LBL Fitness Club – CrossFit® Metcon Will Lindsay (Time) 10 Rounds for Time 3 Devil Presses (2×55/35 lb) 22 Alternating Dumbbell Lunges (2×55/35 lb) 19 Air Squats Wear a Weight Vest (20/14 lb)Background: This Hero WOD is dedicated to Sgt. 1st Class Will D. Lindsay, 33, who paid the ultimate sacrifice on March 22, 2019. Sgt. 1st Class Lindsay was a Green Beret of the 2nd Battalion, 10th Special Forces group, on his seventh combat deployment when he was killed by small arms fire during a firefight in Kunduz province, Afghanistan. A recipient of five Bronze Star medals and a Purple Heart, SFC Lindsay was well-recognized for his leadership abilities and combat skills. SFC Lindsay is survived by his wife and four daughters.Read more

BLK LBL Fitness Club – CrossFit® Metcon Metcon (Weight) In Teams of 2. On the first section, you both can work together. Then add your individual best clean and jerks together for 1 max total score. Follow the time caps for the remainder of the workout… (0-12min.) Build to a 1RM Clean and Jerk Metcon (AMRAP – Rounds and Reps) (14-24min.) 10min. AMRAP: Get as far as possible in this ladder… 20 Cals Bike 20 Pull-Ups or 10 Muscle Ups 40 Cals Bike 40 Pull-Ups or 20 Muscle Ups 60 Cals Bike 60 Pull-Ups or 30 Muscle Ups … And so on… Adding 20 reps each round (or 10 on the muscle ups if you choose that route)Only 1 person may work at a time on this section. Switch whenever you like! Metcon (AMRAP – Rounds and Reps) (26-36min.) 10min. AMRAP: Get as far as possible in this ladder… 20...Read more

BLK LBL Fitness Club – CrossFit® Metcon Metcon (AMRAP – Rounds) EMOM x 5 Rounds: (35min. Total) Min. 1) 18/14 Cal Row Min. 2) 20 Box Jumps 24/20″ Min. 3) 18 Wall Balls (20/14lbs.) Min. 4) 20 Push-Ups Min. 5) 15 Double DB Hang Cleans (45/30s) Min. 6) 20 Sit-Ups Min. 7) RestA few RX+ options you may want to consider: 1) 30/20b. Wall Ball for 15 reps 2) 25-30 Push-Ups 3) 25-30 Sit-Ups or Add weightRead more