BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (2 Rounds for time) 50 Air Squats 20 Push Ups 35 Wall Balls (20/14) (10’/9’) 20 Push Ups 50 Air Squats -rest 5 minutes- 30 Air Squats 10 Push Ups 30 Wall Balls (20/14) (10’/9’) 10 Push Ups 30 Air SquatsTARGET SCORE Target Time set...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 30:00 EMOM Minute 1: 10 – 20 Alternating DB Snatch Minute 2: 40 – 60 Single Unders (OR Double Unders) Minute 3: 10 -14 Alternating DB Hang Clean & Jerk Minute 4: 10-15 Calorie Ski Minute 5: Rest PERFORMANCE Power Snatch + Squat Snatch...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 2 Sets Tabata 1:(:20 ON / :10 OFF) Calorie Row – Rest 1:00 Tabata 2: (:20 ON / :10 OFF) KB Goblet Squats – Rest 1:00 Tabata 3: (:20 ON / :10 OFF) AbMat Sit-Ups – Rest 1:00 PERFORMANCE Front Squat 5X2 @ 8.5/10...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 30:00 AMRAP (FOR QUALITY) 20/15 Calorie Ski 20 Push Ups 10 Ring Dips (OR 20 Bench Dips) 20/15 Calorie Bike 20 Barbell Bicep Curls 10 Barbell Bent Over Row 20/15 Calorie Row 20 AbMat Sit-Ups 10 Row Pike Ups PERFORMANCE Metcon (Checkmark) 12 minute...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Metcon (Time) Teams of 2 100 Push Press (95/65) 80 Deadlifts (95/65) 60 Hang Power Cleans (95/65) 40 T2B 20 Wall Walks *400m partner run after each movement *Split reps as desiredTime cap: 30:00Read More

BLK LBL Fitness Club – WEIGHTLIFTING Snatch Balance Build to a heavy single in 15 minutes Snatch Build to a heavy single in 15 minutesRead More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE CrossFit Games Open 18.5 (Ages 16-54) 11.6 and 12.5 (AMRAP – Reps) Complete AMRAP in 7 minutes of: 3 Thrusters, 100#/ 65# 3 Chest-To-Bar Pull-ups 6 Thrusters, 100#/ 65# 6 Chest-To-Bar Pull-ups 9 Thrusters, 100#/ 65# 9 Chest-To-Bar Pull-ups 12 Thrusters, 100#/ 65# 12 Chest-To-Bar Pull-ups...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Time) 200m Run 10 Air Squats 10 Step Back Lunges 400m Run 20 Air Squats 20 Step Back Lunges 600m Run 30 Air Squats 30 Step Back Lunges 800m Run 40 Air Squats 40 Step Back Lunges 600m Run 30 Air Squats 30 Step Back...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) AMRAP 30:00 2 Rounds 5 DB Squat Cleans (moderate/heavy) 10 Burpees Over DB 15 V-Ups 20 Calorie Bike Rest 2:00 after every 2 rounds PERFORMANCE Power Clean + Hang Squat Clean Build to a heavy unbroken complex. Metcon (5 Rounds...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 2 Sets 6:00 AMRAP 12/10 Calorie Ski 10 KB Snatches (5R/5L) Rest 2:00 6:00 AMRAP 50 Single Unders (OR Double Unders) 10 Hand Release Push-Ups Rest 2:00 PERFORMANCE Push Press 10 @ 6/10 RPE 8 @ 7/10 RPE 6 @...Read More