BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 8:00 AMRAP (Easy pace) 200m Run 10 Scapula Pull-ups 10 Alt. Groiner 10 PVC Shoulder Pass Through 10 Ring Row Workout “Sir Charles” (Time) Hero WOD: “Sir Charles” For Time 1000 meter Weighted Run Directly into, 5 Rounds of: 10 Chest-to-Bar Pull-ups 30 Air Squats Directly into: 1000 meter Weighted Run Wear a weight vest (20/14 lb)Background: “Sir Charles” is a benchmark WOD created by a popular functional training program by coach Ben Bergeron that features three couplets with a running clock.Read more

BLK LBL Fitness Club – CrossFit® Workout Metcon (Time) “A Chipper” * Can do with Partner if you want… if not TACKLE SOLO! 35min. Running Clock… 50 Cal Row 50 HSPU’s or Seated DB Press 50 Deadlifts 185/125 50 Toes-To-Bar 50 Box Jump Overs 30/24 50 Toes-To-Bar 50 Deadlifts 185/125 50 HSPU’s or Seated DB Press 50 Cal RowRead more

BLK LBL Fitness Club – CrossFit® Weightlifting ,: Front Squat (5-5-5-5) 4 Total Working Sets: 5 Heavy Front Squats (building) Immediately into; 1min. of Max Effort Pull-Ups* Rest 2min *Advanced Athletes can choose Chest-To-Bar Pull-Ups or Muscle Ups if they choose. Try to go unbroken for the whole minute if possible. If you do have to break, then keep the rest breaks short, as you only have 1min., Metcon Metcon (Time) For Time: 100 Alt. DB Snatches 50/35 50 DB Power Cleans 50/35s *EMOM 7 Wall Balls 20/14 *Start with the Wall Balls *You may break up the snatches and cleans in any format you like 🙂 *RX+ 30/20lb ballTime Cap 16:00Read more

BLK LBL Fitness Club – CrossFit® Weightlifting Metcon (Weight) 0:00 – 18:00 4-5 sets: 6-8 Push Press Immediately into; Max Effort Weighted Hanging Knee Raises** Rest 90sec *Push Press should be 5%+ more than last weeks Push Press. ** Hold DB between feetpush press weight is score Workout Metcon (Distance) 20:00 – 30:00 In Teams of 2: Max Meters On The Rower (Switching Every 250 meters or Every 45sec.) *GO HARD… Want a challenge… hold plank while partner is rowing. Finisher Metcon (No Measure) TABABA CORE 4:00 Tabata of core choice: Suggestions: V Ups Sit Ups GHD Russian Twists Toes to BarRead more

BLK LBL Fitness Club – CrossFit® Strength Metcon (Weight) 4 Sets: 6-8 Close Grip Bench Press Immediately into; 6-8 Narrow Stance Deadlifts Rest 2min. ** build up to starting weight then do 4 “working sets” *Building in weight for each movementScore is bench press Workout Metcon (AMRAP – Rounds and Reps) 15min. AMRAP: 10 Front Rack Lunges 95/65lbs. 15 Wall Balls (20/14lb.) 20 American KB Swings 53/35lb.Read more