BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Metcon (Time) Teams of 2 20 Rounds (You Go, I Go) 10/8 Calorie Bike 5 Devil Press (2×50/2×35) 50′ Sandbag Carry (150/100)TARGET SCORE: Target time: Sub 30:00 Time cap: 35:00Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (5 Rounds for reps) 5 Sets 4:00 AMRAP 3 DB Snatches 6 Burpees 9 Calorie Row/Ski Rest 2:00 between sets. Increase reps by 3 every set. PERFORMANCE Metcon (Time) 1000m Run -into- 5 Rounds 5 BMU (OR 7 Burpee Pull-Ups) 10 HSPU 20 Pistols (OR...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 30:00 EMOM Minute 1&2: 500/400m Row Minute 3: DB Surrenders Minute 4: V-Ups Minute 5: DB Deadlifts Minute 6: Rest PERFORMANCE Deadlift 5 @ 6/10 RPE 5 @ 6/10 RPE 4 @ 7/10 RPE 4 @ 7/10 RPE 4 @ 7/10 RPE Metcon (Time)...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP 2 Rounds 400m Run 15Box Jump Overs 10 DB Power Cleans Rest 2:00 after every 2 rounds. PERFORMANCE Power Clean (3 @ 6/10 RPE 3 @ 6/10 RPE 3 @ 7/10 RPE 3 @ 7/10 RPE 3 @...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 2 Sets Tabata 1: (:20 ON / :10 OFF) Calorie Ski – Rest 1:00 Tabata 2: (:20 ON / :10 OFF) Deficit Push-Ups – Rest 1:00 Tabata 3: (:20 ON / :10 OFF) KB Swings – Rest 1:00 PERFORMANCE Push Press 5 @ 6.5/10...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 2 Sets 6:00 AMRAP 12/10 Calorie Bike 10 KB Step Back Lunges 10 Mountain Climbers (1R+1L = 1 Rep) Rest 2:00 6:00 AMRAP 12/10 Calorie Bike 10 KB Front Squats 10 Russian Twist (1R + 1L = 1 Rep) Rest...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Metcon (Checkmark) 30:00 AMRAP (FOR QUALITY) 20/15 Calorie Bike 10 Chin Ups 10 Single Arm DB Bent Over Row (each Side) (Heavy) 20/15 Calorie Row 10 Diamond Push-Ups 10 DB French Press (Moderate) 20/15 Calorie Ski 300′ KB Farmer Carry (Heavy)Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Metcon (AMRAP – Rounds and Reps) Teams of 2 (You go, I go) 30:00 AMRAP 12 T2B 3 Sand Bag Cleans (150/100) (OR Power Cleans 185/125) 12 Pull-Ups 3 Sand Bag Cleans (150/100)(OR Power Cleans 185/125) *400m partner run after every round completed.TARGET SCORE: Target Round:...Read More

BLK LBL Fitness Club – WEIGHTLIFTING Push Press + Push Jerk + Jerk 1 Push Press + 1 Push Jerk + 2 Split Jerk @ 75-78% 1 RM Push Press 1 Push Press + 1 Push Jerk + 2 Split Jerk @ 80-83% 1 RM Push Press 1 Push Press + 1 Push Jerk +...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE CrossFit Games Open 23.3 RX (Ages 16-54) (Time) Starting with a 6-minute time cap, complete as many reps as possible of: 5 wall walks 50 double-unders 15 snatches (weight 1) 5 wall walks 50 double-unders 12 snatches (weight 2) *If completed before the 6-minute time cap,...Read More