BLK LBL Fitness Club – CrossFit® Weightlifting Power Clean Every 2min. x 10 Rounds: 10/7 Cal Bike 3 Power Cleans (Climbing) *Your goal is to eventually hit a 3 Rep Max here today 🙂 Metcon Metcon (Time) For Time: 100 Front Squats 135/95lbs. *At the top every minute: 7 Toes-To-Bar *Start with Toes-To-Bar RX+ 30 @95 25 @135 20 @155 15 @185Time CAP: 15min. Pretty hard to choose between RX+ and RX today huh?! 🤔 Just to be clear, it goes like this…. Clock starts… You do 7 TTB and then as many front squats as possible. Then at the 1min. mark, you complete 7 more TTB and as many front squats again until the 2min. mark. You repeat 7 TTB again… And continue this until you finish!Read more

BLK LBL Fitness Club – CrossFit® Weightlifting Push Jerk BIG Push/Pull EMOM EMOM x 20min. Min. 1) 5 Push Jerks (Climbing) Min. 2) *Pick One Options: *30sec. of Kipping Pull-Ups *5 Muscle Ups *3-5 Weighted Pull-Ups Important Notes: Only choose 1 option above and stick to it the whole time. You may take the push jerk out of the rack and climb a little each round OR take it off the ground. Put your heaviest weight in for the score. Metcon Metcon (AMRAP – Reps) 15min. AMRAP: 5-10-15-20-25 Burpees 10-20-30-40-50 Russian KB Swings (70/53lb.) 20-40-60-80-100 Double UndersNot too sure if this one is finish-able in 15min. or not, BUT I do think it will be very close! Let’s see 🙂Read more

BLK LBL Fitness Club – CrossFit® Metcon We have a 4 part section here with 4 separate scores! Go hard on each one and let’s see where everyone stacks up today! Here’s the flow: (0-8min.) 1 Mile Run (8-16min.) Find your 3 Rep Max Deadlift (16-24min.) Bike 80/55 Calories (24-32min.) Find your 3 Rep Max Bench Press Put all of your scores below! 1-Mile Run (Time) Max Effort 1-Mile Run Deadlift (1X3) 80/55 Cal Echo Bike (Time) 80 Cal for Men 55 Cal for Women Bench Press (1X3) Accessory Work Just some optional work today if you want and you’re feeling up to it after all that! 3 Sets: 15 Set Landmine Sit-Ups *5 Reps on the right arm *5 Reps on the left arm *5 Reps on both armsRead more

BLK LBL Fitness Club – CrossFit® Metcon Metcon (AMRAP – Rounds) EMOM x 10min. Odd: 5 Thrusters (climbing in weight) Even: 15/12 Cal Row (Every other round do 15 Toes-To-Bar) immediately into; EMOM x 10min. Odd: 5 Back Squats (climbing in weight) Even: 15/12 Cal Row (Every other round do 15 Toes-To-Bar)20min. Straight EMOM here. The first 10min. you are building up to a 70-80% effort 5 rep thruster from the ground. The next 10min. is a 5 rep back squat out of the rack at the same percentage. Every other round you switch between rowing and toes to bar, to keep it fun 🙂 Put your weights in the sections below and put your score as 20 rounds if you finished all sections here Thruster (5X5) Back Squat (5X5) Metcon (Time) At the 25min. mark; For Time: 10 DB Snatch (right) 10 DB Snatch (left) 10 DB Goblet Squats...Read more

BLK LBL Fitness Club – CrossFit® Metcon Metcon (Time) For Time: 7 Rounds 27 Cal Row 21 Pull Ups 15 Box Jumps 24/20″ 9 DB Cleans 50s/35s *Perform in vest 20/14# Time Cap: 35:00 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