BLK LBL Fitness Club – CrossFit® Metcon Metcon (Time) “Cardio Wednesday!” 35min. to finish… 100 Double Unders Every time you break, complete a 12/10 Cal Bike Immediately into; 100 Pull-Ups Every time you break, complete a 400m Run Immediately into; 100 Double Unders Every time you break, complete 12/10 Cal Bike Immediately into; 100 Barbell Overhead Squats (45/35lb. bar only) Every time you break, complete a 400m RunHere’s a few RX+ options: 1.) 150 Double Unders instead of 100, since for many of you, 100 is really easy 😉 2.) 30 Muscle Ups instead of 100 pull-ups. If you happen to do this option on Saturday’s team workout, then stick to pull-ups.Read more

BLK LBL Fitness Club – CrossFit® Weightlifting Bench Press (Double Progression Week 4 “DELOAD”) Using 50% of the heaviest you used this month… Max Unbroken Set of Flat Barbell Bench Press Immediately into; Max Unbroken Set of Regular Grip Barbell Rows Rest 2-3min. Repeat For 3 Total Sets. *Try to really get as close to failure on each set here today! Should be in the 15-20 rep range each time. Metcon Metcon (AMRAP – Rounds and Reps) 3min. AMRAP: 3 Burpee 6 Push Jerks 9 American KB Swing Rest 1min. Repeat For 5 Total Rounds.Start where you left off on the previous round each time. That way, keeping score is easy 🙂 RX Men’s weight: 95lb. Barbell and 53lb. KB RX+ Men’s weight: 115lb. Barbell and 70lb. KB RX Women’s weight: 65lb. Barbell and 35lb. KB RX+ Women’s weight: 75lb. Barbell and 53lb. KBRead more

BLK LBL Fitness Club – CrossFit® Weightlifting Back Squat (Week 4 “DELOAD”) Olympic Lifting + Strength SUPERSET: 3 Full Squat Snatch or Squat Cleans at 60% of 1RM (You choose) Rest about 30sec. and immediately go into the squat numbers below: Set 1.) 5 Reps at 40% of 1RM Set 2.) 5 Reps at 50% of 1RM Set 3.) 5 Reps at 60% of 1RM Rest 2-3min. Between Supersets. *Warm up on the olympic lifts and squats together, so that you only have 3 working supersets here. *Since it’s a DELOAD week, everything should feel like medium effort. That’s a good thing! Don’t overdue it. We will come back strong next week! Focus on SOLID technique today! *THIS IS A SUPERSET. Do the Olympic lift, go immediately into the squat, and then rest 2-3min. Metcon Metcon (AMRAP – Reps) Get as far as possible in 15min…. 12-11-10-9-8-7-6-5-4-3-2-1 Cal Row Wall...Read more

BLK LBL Fitness Club – CrossFit® Metcon FELIX (Time) 6 Rounds For Time 9 Burpees 9 Box Jumps (24/20) 9 Pull-Ups 9 Thrusters 95/65 9 Toes To Bar Wear a Weight Vest (20/14 lb) Metcon (No Measure) Core Workout 4 Rounds: 20 situps 30 sec plank 30 sec side plank left 30 sec side plank right 15 Straight Leg Pulse Ups 5-10 Barbell Rollouts *Focus: Minimal rest between rounds.Read more

BLK LBL Fitness Club – CrossFit® Metcon Metcon (Time) Teams of 2: (1 person works at a time) 2 Rounds For Time: 200 Double-Unders 50 Overhead Squats (135/95 lb) 50 Pull-Ups 1 mile RunThis is a classic HERO WOD call, “Bull.” Usually takes people about 45min solo, so I am hoping you guys can finish as a team in 35min. or less. *Break it up however you like, but the run must be in 200m intervals. *If you need to scale the Overhead Squats, consider doing 100 Barbell Only Overhead Squats (50 each) each round.Read more