BLK LBL Fitness Club – CrossFit® Weightlifting Back Rack Lunge 3 Working Sets: 4-6 Reps on EACH leg superset with; 10-12 Heavy DB Russian Twists Rest 2min. *DOUBLE PROGRESSION. See details below. The goal is to get ALL 3 sets (with the heaviest weight possible) for 6 reps on each leg. Once you can do that, you add 5% to the bar NEXT WEEK. That new load should knock you down to 3 sets at 4-5 reps, but eventually, you will be strong enough to do it for 3 sets of 6 again (might take a week or 2). Then we add another 5% and repeat the process. Metcon Metcon (Time) 5 Rounds For Time: 15 Cal Cardio or 200m Run 15 Wall Balls (20/14lb.) 15 Double DB Hang Cleans 50/35s Time CAP: 18min.Read more

BLK LBL Fitness Club – CrossFit® Partner Metcon Metcon (Distance) Teams of 2: (Only 1 person works at a time) 35min. Running Clock… 100 Cal Assault Bike 100 Alt. DB Snatches (70/50lb.) 100 Cal Row 100 DB Deadlifts (70/50s) 100 Double Unders (Each) 100 Toes-To-Bar In remaining time, complete as many 100m sprints as possible. You go, I go style. If for any reason (I don’t think you will) you get to 1600m you can stop. Because you are one BADA$$ team…. Ladies: 70 Cal Assault Bike, but the row cals stay the same. Score is the amount of 100m runs you get at the end.. If you can get there 🙂Read more

BLK LBL Fitness Club – CrossFit® Weightlifting Strict Press Strict Press (3-3-2-1-1-1) Looking for a 1 rep max today to see where everyone is at after this past cycle. I recommend the rep scheme above, but you’re welcome to do whatever you like to hit it. You should be able to hit your max in about 5-6 total sets. So make appropriate jumps. NO BENDING THOSE KNEES TODAY. It’s STRICT. Metcon Metcon (2 Rounds for reps) 7min. AMRAP: 7 Hang Power Cleans 115/75lbs. 7 Front Squats Rest 3min. 7min. AMRAP: 7 Burpees 7 Push Jerks 115/75lbs. RX+ is 135/95lbs. for both sections.Read more

BLK LBL Fitness Club – CrossFit® Metcon Metcon (Time) Metcon (Time) “Cardio Thursday” 10 Pull-Ups 20 Cal Assault Bike 10 Pull-Ups 30 Sit-Ups 20 Cal Assault Bike 10 Pull-Ups 400m Run 30 Sit-Ups 20 Cal Assault Bike 10 Pull-Ups 50 Russian KB Swing (70/53lb.) 400m Run 30 Sit-Ups 20 Cal Assault Bike 10 Pull-Ups 60 Cal Row 50 Russian KB Swing (70/53lb.) 400m Run 30 Sit-Ups 20 Cal Assault Bike 10 Pull-Ups No rest between sections! Accumulator style!Read more

BLK LBL Fitness Club – CrossFit® Weightlifting Deadlift Deadlift (5-3-2-1-1-1) Looking for a 1 rep max today to see where everyone is at after this past cycle. I recommend the rep scheme above, but you’re welcome to do whatever you like to hit it. You should be able to hit your max in about 5-6 total sets. So make appropriate jumps. Metcon Metcon (AMRAP – Rounds and Reps) 18min. to get as far as possible…. 5 Rounds: 5 Toes-To-Bar 5 Wall Balls (30/20lb) Immediately into; 6 Rounds: 6 Toes-To-Bar 6 Front Rack Lunges 95/65lbs. Immediately into; 7 Rounds: 7 Toes-To-Bar 7 Front Squats 115/75lbs. Immediately into; 8 Rounds: 8 Toes-To-Bar 8 Back Squats 135/95lbs.If you’re not super quick on TTB, then today is a great day to do toes to rings instead 🙂Read more