BLK LBL Fitness Club – CrossFit® Metcon Metcon (Time) For Time: 7 Rounds 27 Cal Row 21 Pull Ups 15 Box Jumps 24/20″ 9 DB Cleans 50s/35s *Perform in vest 20/14# Time Cap: 35:00 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 Twists 15 Sit-ups 15 Bicycle (4 Count) *Straight through, no rest.Read more

BLK LBL Fitness Club – CrossFit® Metcon Metcon (Time) Teams of 2: “You Go, I Go” Style! 30 Rounds For Time: (15 Rounds EACH) 2 Devil Press 4 Alternating DB Lunges (2 ea. leg) 6 Pull-Ups 8 Cal Assault Bike Time CAP: 35min.Got a fun one today! Only 1 partner works at a time and you can not start until your partner has finished the entire round! RX Men Weight: 50s RX Women Weight: 35sRead more

BLK LBL Fitness Club – CrossFit® Metcon Metcon (Weight) Today’s piece is all about having a long mix of cardio mixed with an emphasis of shoulder to overhead. So you will notice the hang clean numbers going down and the push press numbers going up. However, as you go through this sequence, you still have quite a bit of work to do for each section. Can you hang!? EMOM x 4min. Odd: 15/12 Cal Row Even: 50 Double Unders EMOM x 4min. Odd: 3 Hang Power Cleans + 3 Push Press Even: 18 Wall Balls EMOM x 4min. Odd: 15/12 Cal Row Even: 50 Double Unders EMOM x 4min. Odd: 2 Hang Power Cleans + 4 Push Press Even: 18 Wall Balls EMOM x 4min. Odd: 15/12 Cal Row Even: 50 Double Unders EMOM x 4min. Odd: 1 Hang Power Clean + 5 Push Press Even: 18 Wall BallsNo rest...Read more

BLK LBL Fitness Club – CrossFit® Metcon Metcon (No Measure) 3 Total Sets: (0-2min.) 30/20 Cal Assault Bike (2-4min.) 5 Front Squats as heavy as possible (4-6min.) Max Effort Weighted DB Sit-Ups (45/30lb.) (6-8min.) 5 Deadlifts as heavy as possible*Soon as the clock hits 8min. you start back at the top and repeat for 3 total sets. This is a 24min. Section. *For scoring, I will put the Front Squat and Deadlift score-boxes below Front Squat (3X5) Deadlift (3X5) Metcon (AMRAP – Rounds and Reps) at the 29min. Mark…. 6min. AMRAP: 6 Toes-To-Bar 9 American KB Swings (70/53lbs.)After a 5min. rest from the top section, you will hit this final finisher. Made to keep you moving quick! No pacing, JUST GO!Read more

BLK LBL Fitness Club – CrossFit® Weightlifting Bench Press 0-4min.) 400m Run 10 Unbroken Bench Press Max Pull-Ups in remaining time… (5-6min.) Rest (6-10min.) 400m Run 8 Unbroken Bench Press Max Pull-Ups in remaining time… (10-11min.) Rest (11-15min.) 400m Run 6 Unbroken Bench Press Max Pull-Ups in remaining time… (15-16min.) Rest (16-20min.) 400m Run 4 Unbroken Bench Press Max Pull-Ups in remaining time… *The bench press numbers need to be as heavy as possible, but ideally unbroken. If you must break for a few seconds that’s fine, but try and get them all in a row! *I will put a separate score box below for the pull-up or muscle up (RX+ option) score Metcon Metcon (AMRAP – Reps) Out your number of pull-ups you got total here from the above workout. If you choose to do RX+ then put your total number of muscle ups here. Put ring or bar...Read more