BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Metcon (Checkmark) 30:00 AMRAP (FOR QUALITY) 20/15 Calorie Row 10 DB Bench Press 10 Ring Dips 20/15 Calorie Ski 20 Air Squats 20 Step Back Lunges 20/15 Calorie Bike (OR 400m Run) :30 KB Front Rack Hold :30 PlankRead More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 30:00 EMOM Minute 1: 15/12 Calorie Row Minute 2: 10 – 15 Ring Row Minute 3: 10 – 15 Row Pike Ups Minute 4: 10 – 15 DB Thrusters Minute 5: Rest PERFORMANCE Metcon (AMRAP – Reps) 7 Sets Minute 1: 10 – 15...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 2 Sets: 6:00 AMRAP 12/10 Calorie SKi 12 Hand Release Push-Ups 12 KB Push Press (6R/6L) Rest 2:00 6:00 AMRAP 50 Single Unders (OR Double Unders 12 KB Swings 12 KB Sumo DL High Pulls Rest 2:00 PERFORMANCE Bench Press...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 12:00 EMOM Minute 1: 15/12Calorie Row Minute 2: 15 DB Deadlifts Minute 3: 15 V-Ups Rest 3:00 12:00 EMOM Minute 1: 15/12 Calorie Row Minute 2: 15 DB Goblet Squats Minute 3: 15 Russian Twist (R&L = 1 rep) PERFORMANCE Deadlift 3 @ 6/10...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Metcon (Checkmark) 30:00 AMRAP (FOR QUALITY) 20/15 Calorie Bike 15 Barbell Bicep Curls 15 Banded Tricep Extension 20/15 Calorie Row 15 DB Bench Press (Moderate) 15 Banded Lat Pull Downs 400m Run :30 KB Front Rack Hold :30 PlankRead More

BLK LBL Fitness Club – WEIGHTLIFTING Push Press + Push Jerk 3 Push Press + 3 Push Jerk @ 60% 1 RM Push Press 3 Push Press + 2 Push Jerk @ 65% 1 RM Push Press 2 Push Press + 2 Push Jerk @ 68% 1 RM Push Press 2 Push Press + 2...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Metcon (Time) Teams of 2: Buy in: 1500m Row 200 Wall Balls (20/14) 150 Hang Power Cleans (115/75) 100 Box Jumps (24/20) Buy Out: 1500m Row *Split reps as desiredTime Cap: 30:00Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE CrossFit Games Open 23.2A Rx (All Ages) (AMRAP – Reps) Complete as many reps as possible in 15 minutes of: 5 burpee pull-ups 10 shuttle runs (1 rep = 50 ft) *Add 5 burpee pull-ups after each round. CrossFit Games Open 23.2B (All Divisions/Ages) Immediately following 23.2A,...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Metcon (Checkmark) 30:00 EMOM Minute 1: 10 – 15 Calorie Row Minute 2: 10 – 20 Box Step Ups (24/20) Minute 3: 10 – 15 Calorie Bike Minute 4: 10 – 20 DB Bench Press (Light) Minute 5: 10 – 15 Calorie Ski Erg*Keep it light...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP 2 Rounds 500/400m Row 10 Box Jumps 10 DB Push Press 10 DB Step Back Lunges Rest 2:00 after every 2 rounds PERFORMANCE Deadlift 5 @ 6/10 RPE 5 @ 6.5/10 RPE 5 @ 6.5/10 RPE 5 @...Read More