BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (No Measure) 2 Sets Tabata 1 :(:20 ON / :10 OFF) Bike Sprint – Rest 1:00 Tabata 2: (:20 ON / :10 OFF) DB Goblet Lunges – Rest 1:00 Tabata 3:(:20 ON / :10 OFF) DB Goblet Squats – Rest 1:00 PERFORMANCE Back Rack Step...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Time) 5 Rounds 250m Row 24 DB Deadlifts 250m Row 18DB Hang Power Clean 250m Row 12 DB Push JerksTime cap: 30:00 FINISHER Derek Weida AB Workout (No Measure) 15 Sit-ups 15 Flutter Kicks (4 Count) 15 Sit-ups 15 Leg Raises 15 Sit-ups 15 Hello...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 14:00 AMRAP 4-8-12-16-20-24…. Alternating DB Snatches Burpee Over DB Calorie Bike Rest 2:00 For Time: Start where you finishedand go in reverse until completed.Scoring: Enterthe reps completed as your score. In the notes enter the time it took you to complete the...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 30:00 EMOM Minute 1 & 2: 500/400m Row Minute 3: KB Thrusters Minute 4: AbMat Sit-Ups Minute 5: Rest PERFORMANCE Metcon (4 Rounds for time) 4 Sets 21/17 Calorie Bike 15 Box Jumps (24/20) 9 Thrusters (95/65) Rest 2:00 between setsTARGET TIME Target score:...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 30:00 AMRAP 20/16 Calorie Bike 10 DB Bench Press 20 GHD (OR 30 AbMat Sit-ups) 20/16 Calorie Row 10 Strict Pull-Ups 20 DB Bicep Curls 20/16 Calorie Ski 10 Banded Tricep Extensions 20 Flutter Kicks PERFORMANCE Conditioning (Time) 8 Sets 300m Row or Ski...Read More

BLK LBL Fitness Club – WEIGHTLIFTING Muscle Clean + Tall Clean 3 Muscle Clean + 3 Tall Clean @ 50% 3 Muscle Clean + 3 Tall Clean @ 50% 3 Muscle Clean + 3 Tall Clean @ 50% Clean Pull + Panda Pull + Clean 1 Clean Pull + 1 Panda Pull + 2 Clean...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 30/24 Calorie Row 20 Wall Balls (20/14) 10 Power Cleans (135/95)TARGET SCORE: Target rounds: 8+ (4+ Each)Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE Crossfit Games Open 21.1 RX (Ages 16-54) (Time) For Time: 1 wall walk 10 double-unders 3 wall walks 30 double-unders 6 wall walks 60 double-unders 9 wall walks 90 double-unders 15 wall walks 150 double-unders 21 wall walks 210 double-unders Time cap: 15 minTo...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP 2 Rounds 750/600m Row 20 Alternating Jumping Split Lunges 10 DB Surrenders – Rest 2:00 – PERFORMANCE Front Rack Lunge 10 @ 5.5/10 RPE 8 @ 6.5/10 RPE 6 @ 7/10 RPE 4 @ 8/10 RPE 2 @...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 2 Sets Tabata 1 :(:20 ON / :10 OFF) DB Thrusters – Rest 1:00 Tabata 2: (:20 ON / :10 OFF) Alternating Leg V-ups – Rest 1:00 Tabata 3:(:20 ON / :10 OFF) KB Sumo Deadlift High Pulls – Rest 1:00 PERFORMANCE Deadlift Build...Read More