WOD

BLK LBL Fitness Club – CrossFit® Weightlifting Bench Press 3 Supersets: 6-8 Barbell Bench Press Immediately into; 8-10 Barbell Rows *Rest 2min. between sets *Repeat For 3 Total Working Sets. Metcon Metcon (AMRAP – Reps) 3min. AMRAP: 10 Alternating DB Snatches (50/35lb.) 10 Push-Ups Rest 1min. Repeat For 5 Total Rounds. Round 1: As written above Round 2: 10 Cal Echo Bike + 30 Double Unders Round 3: As written above Round 4: 10 Cal Echo Bike + 30 Double Unders Round 5: As written aboveRX Men is 75lb. DB for 8 Reps RX Women is 50lb. DB for 8 Reps *Score is total reps combined from all sections. Gunna be hard to do math today, so I suggest writing your scores down after every section quickly. You can even voice it into your phone pretty fast 😉Read more

BLK LBL Fitness Club – CrossFit® Today’s Programming The day after 20 rep squats is always tough to program for, so I just wanted to make it fun day. Kicking it off with a climbing “DT” every minute on the minute piece (which will still be VERY spicy). The ending with some much needed bodybuilding stuff 🙂 Have FUN! Metcon Metcon (Weight) 7 Rounds: (21min. total) Min. 1) 12 Deadlifts 9 Hang Power Cleans 6 Push Jerks Min. 2) 15 Toes-To-Bar Min. 3) RestYou goal on this section is to build to the heaviest complex posssible on minute 1. I would probably have most you start at about 135lbs. for men and 95lbs. for the ladies. If that alone is hard, then just stick with that for whole workout. I think a lot of the guys can probably get up to 185-205lbs. We will see soon on the scores 🙂...Read more

BLK LBL Fitness Club – CrossFit® Weightlifting Week 4 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 4 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: 400m Row 40 Wall Balls...Read more

BLK LBL Fitness Club – CrossFit® Metcon (Time) MURPH DEMARCATION For Time (with a Partner) Buy-In: 1,000 meter Row 800 meter Run (together) 50 Pull-Ups 100 Push-Ups 150 Air Squats 800 meter Run (together) 30 Pull-Ups 60 Push-Ups 90 Air Squats 800 meter Run (together) 20 Pull-Ups 40 Push-Ups 60 Air Squats 800 meter Run (together) Buy-Out: 1,000 meter Row Wear a Weight Vest (20/14 lb)45:00 Time Cap. Partners run together. For everything else (row, push-ups, pull-ups, and air squats) one partner works at a time. Otherwise perform the work in the order written and break as needed.Read more

BLK LBL Fitness Club – CrossFit® Metcon Metcon (Time) Teams of 2: “You go, I go” Style For Time: (5) Burpees (6) DB Goblet Squats (50/35lb.) (7) Pull-Ups (8) Calorie EchoBike (9) DB Deadlifts (50/35s) (10) Air Squats (11) Push-Ups (12) DB Lunges (50/35s) (13) Calorie Row (14) Box Jumps (24/20″) *Read how to complete below *Time CAP: 40min.Goes like this…. 5 Burpees (each) then; 6 DB Goblet Squats (each) 5 Burpees (each) then; 7 Pull-Ups (each) 6 DB Goblet Squats (each) 5 Burpees (each) then; 8 Calorie Echo Bike (each) 7 Pull-Ups (each) 6 DB Goblet Squats (each) 5 Burpees (each) …. And so on…. Your last round is 14 box jumps (each) and then all the way back down to 5 burpees (each)Read more