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

BLK LBL Fitness Club – CrossFit® Metcon Metcon (Weight) Clean and Jerk Cardio Complex: Every 2min. x 10 Rounds: 10/7 Calorie Assault Bike 2 Power Clean and Jerks *Climbing in weight to the heaviest #’s you can hit. Workout Metcon (Time) 2 Rounds For Time: 50 Push Jerks 95/65 25 Toes-To-Bar *EMOM complete 4 Burpees! *Start with Burpees *You must finish all 50 jerks before going to the TTB. *LOCK OUT your reps and HOLD it for a split second before you bring the bar down.Read more

BLK LBL Fitness Club – CrossFit® Weightlifting Back Squat 20:00 to build to a heavy 20 Rep Back Squat * I suggest you build by reps of 5 and plan to hit 1-2 actual sets of 20. DO NOT build by doing all 20 reps every time.Try and add 5-10lbs onto whatever you did last week. If you failed, try the same weight or lighter. You only get 1 shot at this. DIG DEEP! Workout Metcon (4 Rounds for reps) 4 ROUNDS of: 3min. AMRAP: 15/12 Cal Row Immediately into; As many rounds as possible in remaining time of: 5 Pull-Ups 6 Push-Ups 7 Front Squats 95/65lbs. Rest 1 minRead more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) Warmup: 4 Rounds For Quality (12:00 CAP) 10 Cal Bike (Easy pace) 10 Alt. Step Back Lunges 10 Russian Baby Makers 10 Up-Downs 10 Kipping Beat Swings Workout Jay (AMRAP – Rounds and Reps) AMRAP x 20 MINUTES* 22 Air Squats 12 Toes to Bar 9 Burpees *Weight Vest Optional (Score is Rounds + Reps)Read more