BLK LBL Fitness Club – CrossFit® Metcon Metcon (AMRAP – Rounds) “Cardio Wednesday!” 0-9min… 2 Rounds: 500m Row 400m Run 9-18min… 10 Rounds: 10 Alternating DB Snatches (50/35lbs.) 5 Burpee Box Jumps (20″) 18-27min… 2 Rounds: 500m Row 400m Run 27-35min… 10 Rounds: 10 Barbell Push Press (75/55lbs.) 10 Air SquatsMASH style! Also know as, “a little bit of everything.” I tried to make the time caps hard enough to where you get about 1-2min. of rest before the next session. Staying on pace will be tough for some and easier for others. So worst case scenario, just stop no matter where you’re at 1min. before the next section. That way you have enough gas in the tank to hit each piece hard. You’re also welcome to keep a slower effort and almost turn it into a 35min nonstop workout. It’s just not as fun that way 😉 Score today...Read more

BLK LBL Fitness Club – CrossFit® Weightlifting Bench Press (Double Progression Week 2) 6-8 Flat Barbell Bench Press Superset with; 6-8 Regular Grip Barbell Rows Rest 2-3min. Repeat For 3 Total Sets.The goal is to get ALL 3 sets (with the heaviest weight possible) for 8 reps. Once you can do that, you add 5% to the bar NEXT WEEK. That new load should knock you down to 3 sets at 6-7 reps, but eventually, you will be strong enough to do it for 3 sets of 8 again (might take a week or 2). Then we add another 5% and repeat the process. Metcon Metcon (Time) For Time: 100 Double Unders 50 Sit-Ups 25 Hang Power Cleans (95/65lbs.) 80 Double Unders 40 Sit-Ups 20 Hang Power Cleans (115/75lbs.) 60 Double Unders 30 Sit-Ups 15 Hang Power Cleans (135/95lbs.) 40 Double Unders 20 Sit-Ups 10 Hang Power Cleans (155/105lbs.) 20...Read more

BLK LBL Fitness Club – CrossFit® Weightlifting Back Squat (Week 2) Olympic Lifting + Strength SUPERSET: 1 Full Squat Snatch or Clean + 1 Hang Squat Snatch or Clean (You choose) Rest about 30sec. and immediately go into the squat numbers below: Set 1.) 3 Reps at 70% of 1RM Set 2.) 3 Reps at 80% of 1RM Set 3.) Max Reps at 90% of 1RM (Goal: more than 3. No resting more than 1-2sec. at the top. Continuous reps) Rest 2-3min. Between Supersets.*THIS IS A SUPERSET. Do the Olympic lift, go immediately into the squat, and then rest 2-3min. *On the Olympic lift, your goal is to build in weight each set, to the heaviest set possible. The squat should actually help the bar feel lighter today. Metcon Metcon (AMRAP – Reps) 4min. AMRAP: 30 Wall Balls (20/14lb.) 20 American Swings (53/35lb.) Max Pull-Ups in remaining time… Rest 1min....Read more

BLK LBL Fitness Club – CrossFit® Metcon “Josie” (Time) For time, wearing a 20/14# Vest: 1 Mile Run then… 3 Rounds: 30 Burpees 4 Power Cleans 155/105 6 Front Squats 155/105 then… 1 Mile Run Time Cap 45:00Read more

BLK LBL Fitness Club – CrossFit® Metcon Metcon (AMRAP – Reps) In Teams of 2: 4 Rounds: 90sec. of Power Cleans (135/95lbs.) 90sec. of Toes-To-Bar 90sec. of Cals of Choice 90sec. of Front Squats (135/95lbs.) 90sec. of Burpees 90sec. of RestThis is essentially a beefed up version of Fight Gone Bad. Only 1 person works at a time. You may switch whenever you like. RX+ Version: 185/135lbs. for both the cleans and squats. Or you can build on the 135/95 a little each round. Definitely a lot nastier than it seems 🙂Read more