BLK LBL Fitness Club – CROSSFIT PERFORMANCE Metcon (Time) For time: 20 Box Jump Overs (30/24) 10 Thrusters (155/105) 10 Power Snatch (155/105) 10 Muscle Ups (Or 25 Chest to Bar) Run 1000m 10 Muscle Ups (Or 25 Chest to Bar) 10 Power Snatch (155/105) 10 Thrusters (155/105) 20 Box Jump Overs (30/24)TARGET SCORE Target...Read More

BLK LBL Fitness Club – PERFORMANCE / FITNESS PERFORMANCE Deadlift (5X3) 3 Dead Stop Deadlifts x 5 sets @ 7/10 RPE * Rest as needed between sets * Handstand Push-ups (Strict) 5 Sets: 45-55% reps of Max Unbroken Reps (SHSPU) -Record your total reps- Metcon (Time) Teams of 2 50/40 Calorie Echo Bike -into- 2...Read More

BLK LBL Fitness Club – PERFORMANCE / FITNESS PERFORMANCE Metcon (4 Rounds for time) 3 rounds: 8 Toes To Bar 10 Power Cleans (105/75) -Time cap: 5 minutes- 3 rounds: 8 Toes To Bar 8 Power Cleans (135/95) -Time cap: 10 minutes- 3 rounds: 8 Toes To Bar 6 Power Cleans (165/115) -Time cap: 15...Read More

BLK LBL Fitness Club – CROSSFIT PERFORMANCE Bench Press (5X3) 3 Tempo Bench Press x 5 sets @7/10 RPE *Tempo = 3 second negative and 1 second pressing (contraction) portion * Rest as needed between sets * Box Jumps (5X3) Box Jump: 3 High Box Jumps x 5 sets *6-8″ below max height for 1...Read More

BLK LBL Fitness Club – CROSSFIT PERFORMANCE “Josie” (Time) For time, wearing a 20/14# Vest: 1 Mile Run then… 3 Rounds: 30 Burpees 4 Power Cleans 155/105 6 Front Squats 155/105 then… 1 Mile Run Time Cap 45:00 FITNESS Metcon (Time) 800m Run then… 3 Rounds: 30 Burpees 4 Power Cleans 75/55 6 Front Squats...Read More

BLK LBL Fitness Club – CROSSFIT Warm-up 1. Movement Prep/Activation and Increasing Heart Rate Crossover Symmetry Warm Up or Banded 7’s -into- 3 sets: 50ft Walking Lunge 10 Single Arm Dumbbell Push Press (each) 10 Jumping Air Squats 2. Workout Prep 2 sets: 25ft DB Front Rack Walking Lunge (increase weight) 3 Handstand Push-ups Metcon...Read More

BLK LBL Fitness Club – COMPETE Metcon Metcon (Time) BCS Online Qualifier Event 4 54 Pull Ups 30 Chest to bar Pull Ups 18 Bar Muscle Ups 120 Calorie Row *Repeat from March 16, 2022 Option 2 (if you already did the BCS Event 3 earlier this year and want something different!) 3 Sets: 27...Read More

BLK LBL Fitness Club – WEIGHTLIFTING Strength Movement Prep 3 Sets: 5 DB Single Arm Suitcase Hold Heel Elevated Squat Right Arm + 5 DB Single Arm Suitcase Hold Heel Elevated Squat Left Arm + 4 DB Single Arm Squat Snatch Right Arm + 4 DB Single Arm Squat Snatch Left Arm + 3 DB...Read More

BLK LBL Fitness Club – CROSSFIT Warm-up 1. Movement Prep/Activation and Increasing Heart Rate Crossover Symmetry Warm Up or Banded 7’s -into- 6:00 AMRAP :30 Echo Bike (Increasing pace throughout) 10 Up Downs 10 Scap Pulls 10 Ring Rows 2. Workout Prep 1 Set: 5 Cal Echo Bike 2 Clean & Jerk 1 Muscle Up...Read More

BLK LBL Fitness Club – CROSSFIT Warm-up 1. Movement Prep/Activation and Increasing Heart Rate 3 sets: 1 min row (easy pace) 30-sec single/double unders 5 deadbugs (each side) 10 Double Dumbbell Front Squats (light) 2. Workout Prep 2 sets: (with partner) 100m Row (each) 10 Double Unders (each) 5 Synchro Dumbbell Front Squats Metcon FREEDOM...Read More