WOD

BLK LBL Fitness Club – CrossFit® Metcon Metcon (AMRAP – Rounds and Reps) With a Vest: 4:00 Rowing :30 HARD / :30 Easy -Rest 1:00 4:00 AMRAP 15 Pull Ups 20 Wall Balls 20/14 25 DB Deadlifts 50/35’s 30 Box Jumps or Step Ups 20″ for all -Rest 1:00 4:00 Bike :30 HARD / :30 Easy -Rest 1:00 4:00 AMRAP – Same as above *Start where you left off -Rest 1:00 4:00 Rowing :20 HARD / :10 Easy -Rest 1:00 4:00 AMRAP – Same as above *Start where you left off -Rest 1:00 4:00 Bike :20 HARD / :10 EasyRead more

BLK LBL Fitness Club – CrossFit® Partner Metcon Metcon (AMRAP – Reps) 35min. to get as far as possible…. 50 Power Snatches 75/55lb 50 Power Cleans 95/65lb. 50 Deadlifts 135/95lbs. 50 Cal Assault Bike Rest 1min. 50 Power Snatches 95/65lb. 50 Power Cleans 135/95lb. 50 Deadlifts 185/135lbs. 50 Cal Assault Bike Rest 2min. 50 Power Snatches 115/75lb. 50 Power Cleans 155/105lb. 50 Deadlifts 205/155lb. 50 Cal Assault Bike Rest 3min. 50 Power Snatches 135/95lb. 50 Power Cleans 185/135lb. 50 Deadlifts 225/155lb. 50 Cal Assault Bike Teams of 2. Only 1 person works at a time.Read more

BLK LBL Fitness Club – CrossFit® Weightlifting Split Jerk 4 Working Sets: 5 Split Jerks (Climbing in weight) Immediately into; 10-12 Weighted Hanging Knee Raises Rest 2min.Tips to focus on: 1.) Moving your front foot just as much as your back. 2.) Focus on getting “under” the bar after explode up. 3.) Keep your core tight + your pelvis tucked underneath you. A.K.A. don’t stick your butt out. Metcon Metcon (Time) 3 Rounds For Time: 400m Run 400m Row 40 American KB Swings 53/35lb. – Time CAP: 18min. – Gotta move to finishRead more

BLK LBL Fitness Club – CrossFit® Weightlifting Bench Press 3 Working Sets: Bench Press 8-10 Flat Barbell Bench Press Immediately into; 6-8 Weighted Chin-Ups Rest 2min. Metcon Metcon (AMRAP – Rounds and Reps) 15min. AMRAP: 4 Front Squats 135/95lbs. 8 Pull-Ups 12 Push-UpsKeeping the numbers small here so that you can move fast and really get your heart rate up. If you feel like you may get stuck anywhere, change the numbers just slightly. Maybe something like 3/6/9 for example. RX+ is 5/10/15 Rep Scheme.Read more

BLK LBL Fitness Club – CrossFit® Weightlifting Power Clean Spend 5-6min. working up to a 50-60% effort weight that you can start this EMOM with: Every 60sec. X 5 Rounds: 3 Power Cleans Immediately into; Every 60sec. X 5 Rounds: 2 Power Cleans *Climbing in weight whenever you like. The highest you should get to is around 80% effort. Weightlifting Single leg Deadlift 3 Working Sets: 8-10 Reps on each leg Rest 2min.Same as last week here, but should be able to lift 5-10% more. I really want everyone to be significantly improving on these. Metcon Metcon (Calories) Teams of 2: 8min. Assault Bike For Max Calories* *Switch whenever you chooseYou may switch whenever you like to crush this with your partner! With the 2 lifts before this, I really wanted to get something in that would be tough and quick! To really get the MOST out of this, you...Read more