BLK LBL Fitness Club – CrossFit® Workout Metcon (Time) In a vest… For Time: 800m Run _ 5 Rounds: 10 DB Lunges 45/30s 10 Pull-ups 10 Burpees _ 800m Run _ 5 Rounds: 10 DB Lunges 45/30s 10 Pull-ups 10 Burpees _ 800m Run Time CAP 35:00Read more

BLK LBL Fitness Club – CrossFit® Partner Workout Metcon (Time) In Teams of 2… 30 Rounds (15 Each) “I go, you go style” 7 Cal Row 7 Barbell Thrusters (95/65lbs.) 7 Pull-Ups Time CAP: 35min. *You must complete a full round before your partner goes. *RX+ 115/75lbsRead more

BLK LBL Fitness Club – CrossFit® Weightlifting Power Clean Power Clean EMOM x 3min. 4 Power Cleans (135/95) EMOM x 3min. 3 Power Cleans (155/105) EMOM x 3min. 2 Power Cleans (185/125) EMOM x 3min. 1 Power Clean (205/135)*These numbers are just a rough idea for many of you. Scale as needed, but it should be around 50/60/70/80% effort as you progress through this. Back Rack Lunge Back Rack Lunge 3 Sets of 10 Reps (5 reps on each leg) Rest 90sec. Between Sets Workout Metcon (Time) ASSAULT BIKE 50 Cals ALL OUT… #GodSpeedYou really have to GIVE IT EVERYTHING today! I know this makes you nervous just reading it, but these are some of the most rewarding pieces you’ll ever do when you get that “it’s over” feeling!Read more

BLK LBL Fitness Club – CrossFit® Weightlifting Push Press Push Press 0:00 – 18:00 4-5 Working Sets: 8 Push Press (Climbing in weight) Immediately into; 10-12 Weighted Hanging Knee Raises Rest 90sec*Push Press should be 5%+ more than last weeks Push Press. Try for a little heavier on the Hanging Knee Raises as well. Workout Metcon (Time) For Time: 30 Single Arm Devil Press 70/50lb. 60 Toes-To-Bar 90 Wall Balls (20/14lb.) Time CAP: 18min.Read more

BLK LBL Fitness Club – CrossFit® Workout Metcon (No Measure) EMOM x 4min. 12/9 Cal Row EMOM x 4min. 8 Deadlifts 225/155 EMOM x 4min. 12/9 Cal Row EMOM x 4min. 8 Bench Press 135/75 Rest 4min. EMOM x 4min. 60 Double Unders EMOM x 4min. 5 Deadlifts 315/200 EMOM x 4min. 60 Double Unders EMOM x 4min. 5 Bench Press 185/100ALL SECTIONS should be UNBROKEN.Read more