BLK LBL Fitness Club – CrossFit® Weightlifting Deficit Deadlift (Week 1) 2″ Deficit (Standing on 25lb. Plate) Olympic & Strength Superset: Build to HEAVY 2 Rep HANG Squat Snatch or Squat Clean Rest 30-60sec. and complete; 5-6 Deficit Deadlifts Rest 2-3min. Repeat For 3 Total Working Sets.*Warm up on the olympic lifts and squats together, so that you only have 3 challenging sets here. *The Deficit Deadlifts are using the same “Double Progression” method as Tuesday. Refer to 6/29 for complete details if you need. Metcon Metcon (AMRAP – Rounds and Reps) 15min. AMRAP: 10 Cal Bike 30 Double Unders 15 Push-Ups 10 Cal Bike 30 Double Unders 15 Pull-UpsEssentially you are just swapping push-ups for pull-ups every other round. Just looks better written out 🙂 RX+ 5 Muscle Ups instead of Pull-UpsRead more

BLK LBL Fitness Club – CrossFit® Metcon Metcon (Time) “Cardio Wednesday!” Finish The Following Rep Scheme For Time: 15-14-13-12-11-10-9-8-7-6-5-4-3-2-1 Cal Row Wall Balls (20/14lb.) Toes-To-Bar Double DB Hang Cleans (50/35s) Sit-Ups DB Lunges (50/35s)Time CAP: 35min. Not sure if anyone will actually finish this one, but just incase you do, put that time in! Left + Right on lunges = 2 reps *You may switch the order around if you like.Read more

BLK LBL Fitness Club – CrossFit® Weightlifting Bench Press (Double Progression Week 1) 6-8 Flat Barbell Bench Press Superset with; 6-8 Regular Grip Barbell Rows Rest 2-3min. Repeat For 3 Total Sets.*Follow the DOUBLE PROGRESSION model for BOTH movements. See details below. 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. Example: NOTE: 3 x 6 x 95 means 3 sets for 6 reps and 95 is the weight used for each set. (for sake of the example) Metcon Metcon (AMRAP – Rounds and Reps) Every...Read more

BLK LBL Fitness Club – CrossFit® Weightlifting Back Squat (Week 1) You choose: Build to a Heavy 3 Rep Squat Snatch or Squat Clean *You may touch and go or drop each rep Rest 60-90sec. And Complete The Squat Numbers Below: Set 1.) 5 Reps at 65% Set 2.) 5 Reps at 75% Set 3.) Max Reps at 85% (Goal: more than 5. No resting more than 1-2sec. at the top. Continuous reps) Rest 2-3min. Between Sets. *Warm up on the olympic lifts and squats together, so that you only have 3 challenging sets here. Metcon Metcon (AMRAP – Reps) (0-3min.) 20/15 Cal Assault Bike 50 Double Unders Max American KB Swings (53/35lb.) (3-6min.) 18/14 Cal Assault Bike 50 Double Unders Max American KB Swings (53/35lb.) (6-9min.) 15/12 Cal Assault Bike 50 Double Unders Max American KB Swings (53/35lb.) (9-12min.) 12/9 Cal Assault Bike 50 Double Unders Max American KB...Read more

BLK LBL Fitness Club – CrossFit® Metcon Sisson (AMRAP – Rounds) Complete as many rounds as possible in 20 minutes of: 15-ft rope climb, 1 ascent 5 burpees 200-meter run If you have a 20# vest or body armor, wear it.U.S. Army 2nd Lt. Justin Sisson, 23, assigned to 1st Battalion, 506th Infantry Regiment, 4th Brigade Combat Team, 101st Airborne Division in Fort Campbell, Kentucky, died June 3, 2013, from wounds caused by a suicide bomber in Chamkani, Afghanistan. Sisson is survived by his parents, Kevin and Phyllis; brother, Ryan; grandmothers, Judith Liming and Janis Beshoner; and numerous other friends and family members.To learn more about Sisson click here*Sub 4 strict pull ups for 1 rope climb. 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...Read more