BLK LBL Fitness Club – CrossFit® Partner Metcon Metcon (Time) 2 Rounds For Time: 200 Double-Unders 50 Overhead Squats (135/95 lb) 50 Pull-Ups 1 mile Run (switch every 200m)This 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 and your teammate are really badass, consider doing 30 Muscle Ups in stead of 50 pull-ups each round. And depending on skill level, you can add a little weight to the OHS. Maybe 155?Read more

BLK LBL Fitness Club – CrossFit® Weightlifting Strict Press Strict Press 6-8 Reps superset with 15-20 Banded Rear Delt Rows Rest 2min. Repeat For 3 Total Sets. Metcon Chad Engle (Time) 8 Rounds For Time: 8 Cal Row 8 Box Jumps 30/24″ 8 Burpees 8 Alt. DB Snatch 70/50lb.Read more

BLK LBL Fitness Club – CrossFit® Weightlifting 3 Hang Power Cleans + 4 Front Squats Every 1:30 x 12 Rounds: 3 Hang Power Cleans 4 Front Squats 5 Burpees *Climbing in weight! Score is the weight of your last round as long as you finish the burpees Metcon Metcon (AMRAP – Rounds and Reps) 10min. AMRAP: 7 Toes-To-Bar 21 Russian KB Swings 70/53lb 7 Toes-To-Bar 21 Sit-Ups (Feet Anchored on KB)Read more

BLK LBL Fitness Club – CrossFit® Weightlifting Deadlift Deadlift 3 Working Sets of 6-8 Reps Superset with: 1:00 Weighted Plank on hands Rest 2min. Repeat For 3 Total Sets.The goal is to get ALL 3 sets for 8 reps. Once you can do that, you add 5% to the bar NEXT TIME. 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 (AMRAP – Rounds and Reps) 15min. AMRAP: 10 DB Bench Press (50/25s) 250m Row 15 Wall Balls (20/14lb.) 200m Run RX+ is 70/35s on the db bench press AND a 30/20lb. Wall Ball.Read more

BLK LBL Fitness Club – CrossFit® Weightlifting Power Snatch Every 2:30min. x 6 Rounds: 250m Row 3 Power Snatch (climbing)*Try and start at 135/85 and build up to a max effort. *Shoot for “touch n go” reps. *Complete the row at about 80-90% effort each time. Everyone should be done with the row in 1min. or less *Bodybuilding style would be muscle snatches 🙂 Metcon Metcon (Time) For Time: 30-20-10 American KB Swings 53/35 15 Pull-Ups 30 Double Unders immediately into; 10-20-30 American KB Swings 53/35 15 Handstand Push-Ups 30 Double UndersRead more