BLK LBL Fitness Club – FITNESS / PERFORMANCE Fireline Los Angeles (AMRAP – Rounds and Reps) (RX’d) Teams of 2 27:00 AMRAP 12 Clean and Jerks (135/95) 40/32 Calorie Row 180 Double Unders -Split reps/calories as needed- This workout was created to raise awareness about the devastating fires recently impacting LA. The workout numbers are...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Crossfit Games Open 21.3 RX (Ages 16-54) (Time) For total time: 15 front squats 30 toes-to-bars 15 thrusters Then, rest 1 minute before continuing with: 15 front squats 30 chest-to-bar pull-ups 15 thrusters Then, rest 1 minute before continuing with: 15 front squats 30 bar muscle-ups 15...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Steamboat Springs (AMRAP – Rounds and Reps) Steamboat Springs (RX’d) Teams of 2 15:00 AMRAP Partner 1: Odd Rounds (1-3-5-7…) Partner 2: Even Rounds (2-4-6-8…) Power Snatch (135/95) 50ft Shuttle Run Target Round: Round of 9 Minimum Round before scaling: Round of 7Partner1 completes all of the...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Back Pause Squat Build up to a Heavy Back Pause Squat (3-seconds) in 15:00 Telluride (5 Rounds for time) (RX’d) Every 3:00 (5 sets) 12/10 Calorie Air Bike 8 Back Squats (185/125) 50ft Walking Lunge * Bar can be taken from the rack. (Scale) Every 3:00 (5...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Gymnastics: Ring Muscle-ups/Strict Pull-ups (Checkmark) Choose between the Strength Option OR the Conditioning Option (don’t do both). For the conditioning option, athletes should be able to do 5+ ring muscle-ups, unbroken. Strength Option: EMOM 10: Odd: 5-10 ring/bar kip swings Even: 3-10 ring dips (modified: box dips)...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Clean Grip Deadlift Build up to a Heavy Clean Grip Deadlift in 15:00 Workout Big Bear (Time) (RX’d) 15-10-5 Dumbbell Burpee Deadlift (50s/35s) 30-20-10 Toes to Bar (Scale) 15-10-5 Up Downs Dumbbell Deadlift (light) Hanging Knee Raises Target time: 6-8:00 Time cap: 10:00 Mobility (No Measure) 3...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Workout Option 1 Corn Palace (Checkmark) (RX’d) Every minute (15:00) 5 sets Minute 1: 10 Dumbbell Step Back Lunges (2×50/35) Minute 2: 10 Strict Pull ups Minute 3: 10 Deficit Push Ups (4″/2″) Target Time each set: Sub 45 seconds Time Cap each set: 50 seconds Workout...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Workout Option 1 Corn Palace (Checkmark) Freedom (RX’d) Every minute (15:00) 5 sets Minute 1: 10 Dumbbell Step Back Lunges (2×50/35) Minute 2: 10 Strict Pull ups Minute 3: 10 Deficit Push Ups (4″/2″) (KG conv: 22.5/15 DBs) Independence Every minute (15:00) 5 sets Minute 1: 10...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Thunderhead (AMRAP – Rounds and Reps) (RX’d) Teams of 2 32:00 AMRAP (1:1) 100ft Dumbbell Front Rack Carry (50s/35s) 15/12 Calorie Air Bike 100ft Sled Push (2×45/2×35) (or weighted lunge, 50s/35s) 20 Air Squats (Scale) Teams of 2 32:00 AMRAP (1:1) 50ft Dumbbell Front Rack Carry (light)...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2:00 Machine -into- 10:00 AMRAP 10 Roll and Reach 10 Deadbugs 10m Sled Push (empty) 10 Dynamic Squat Stretches 2. Workout Prep 3 sets: (each/1:1) 25ft Front Rack Carry (build in weight) 5/4 Calorie Air Bike 10ft Sled Push...Read More