WOD

BLK LBL Fitness Club – CrossFit® Weightlifting Week 5 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!! We only have 1 week left!! Back Squat (Week 5 of 6) Metcon Metcon (AMRAP – Reps) You have 15min. to complete the following task… A.) 10-20-30-40-50 Double Unders Sit-Ups B.) Overhead Squat 3,000lbs. for Men Overhead Squat 2,100lbs. for Women C.) Max American KB Swings (53/35lbs.) in remaining time…Your goal is to get through parts A and B as fast possible. Then your score...Read more

BLK LBL Fitness Club – CrossFit® BLANCHARD (AARON) (Time) 4 Rounds for Time 800 meter Run 32 Jumping Air Squats 32 Lunges 32 Weighted Sit-Ups (45/25 lb plate) 32 Burpees Wear a weight vest (20/14 lb) Time Cap: 50 minutesDedicated to US Army Captain Aaron Roy Blanchard who was killed in a rocket attack in Pul-E-Alam, Afghanistan, on April 23, 2013.Read more

BLK LBL Fitness Club – CrossFit® Metcon (Time) In Teams of 2: COMPLETE 1,000 REPS FOR TIME: Assault Bike Calories Deadlifts (225/155lbs.) Toes-To-Bar Lateral Burpees Over The BarRules of this workout: 1.) You can break it up into ANY rep scheme you like. 2.) You must use all of the movements (100 rep minimum for each). It does not have to be evenly spread, but they all must be eventually used. For example… You could do 100 reps on 3 movements and 700 reps on 1 of them. Probably not the fastest way though 😉 3.) ONLY 1 athlete can work at a time. EXCITED to see times and strategies on this! Time CAP: 40min.Read more

BLK LBL Fitness Club – CrossFit® Weightlifting Week 4 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 1 Rep is: 2 Strict Press 3 Push Press 4 Split Jerk Rest 2min. Repeat For 3 Total Working Sets. Metcon Metcon (Time) For Time: 50 Cal Row 40 Russian KB Swings (70/53lb.) 30 Box Jumps (24/20″) 20 Pull-Ups 40 Cal Row 30 Russian KB Swings (70/53lb.) 20 Box Jumps (24/20″) 10 Pull-Ups 30 Cal Row 20 Russian...Read more

BLK LBL Fitness Club – CrossFit® Weightlifting Still slowly building on these main lifts today! For those of you who are pretty strong in these lifts, your weekly jumps may only be like 2% and that’s totally fine! Just keep trying to add a little more to that bar. Following it all up with a nice classic style AMRAP that we haven’t done in a very long time. Enjoy! Weightlifting 3 Supersets: 2 Front Squat (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 *Shooting for 5-10% more on the hip thrusts than last week Front Squat (3X3) Barbell Hip Thrust (3X8) Metcon Metcon (AMRAP – Reps) 20min. AMRAP: 5 Power Cleans (135/95lbs.) 10 Wall Balls (20/14lb.)...Read more