BLK LBL Fitness Club – FITNESS / PERFORMANCE Paused Front Squat Heavy 2 rep Pause Front Squat (Build in weight) Pause below parallel for 2 seconds before standing in each rep Camaro (3 Rounds for time) (RX’d) 2 Rounds 15 Power Snatch (95/65) 15 Bar Facing Burpees -@6:00– 2 Rounds 12 Overhead Squats (95/65) 12...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Thunderbird (Time) (RX’d) 50-40-30-20-10 Double Unders 25-20-15-10-5 Single Arm Dumbbell Push Press (50/35) 5-4-3-2-1 Rope Climbs (Or 15-12-9-6-3 Strict Pull Ups) (Scale) 50-40-30-20-10 Single Unders 25-20-15-10-5 Single Arm Dumbbell Push Press (light) 15-12-9-6-3 Ring Rows Target time: 12:00-14:00 Time cap: 18:00 Row Warm Up (No Measure) After...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Workout Option 1 Bulldawgs (Checkmark) Freedom (RX’d) 16:00 EMOM Even minutes: 3 Wall Walks + 10 V-Ups Odd minutes: 16 Jumping Split Lunges + 10 Alternating V-Ups Independence 16:00 EMOM Even minutes: 2 Wall Walks + 10 Suitcase Sit Ups Odd minutes: 14 Jumping Split Lunges +...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Grizzlies (Time) (RX’d) Teams of 2 800m Run 30 Front Squats (185/125) 800m Run 4 Front Squats (185/125) 800m Run 18 Front Squats (185/125) * One partner works at a time. Split reps/calories (sub 60/48 cal Air Bike if needed) (Scale) Teams of 2 For Time 400m...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE CrossFit Games Open 25.2 (22.3 Repeat) Rx’d: (Ages 16-54) (Time) For time: 21 pull-ups 42 double-unders 21 thrusters (weight 1) 18 chest-to-bar pull-ups 36 double-unders 18 thrusters (weight 2) 15 bar muscle-ups 30 double-unders 15 thrusters (weight 3) Time cap: 12 minutes* F: 65 lb (29kg), then...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Squat Clean + Push Jerk 5 sets 3 Squat Clean + 3 Push Jerks (unbroken, build-in weight) -complete a set every 2:00- Workout Scouts (Time) (RX’d) 3 Rounds 50ft Front Rack Walking Lunge (95/65) [or 100ft Sled Push (3×45/2×45)] 15 Strict Pull-ups (Scale) 3 Rounds 50ft Single...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Workout Supersonics (Time) (RX’d) 30/24 Calorie Air Bike -into- 3 Rounds 10 Power Cleans (95/65) 3 Wall Walks -into- 30/24 Calorie Air Bike -into- 3 Rounds 10 Thrusters (95/65) 10 Bar Facing Burpees -into- 30/24 Calorie Air Bike (Scale) 20/16 Calorie Air Bike -into- 3 Rounds 10...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Deadlift 5 sets 3 Deadlift (75-80%) -complete a set every 2:00- Workout Royals (Time) (RX’d) 50 V-Ups 25 Box Jump Overs (20) 50 Toes to Bar 25 Box Jump Overs (20) 50 Abmat Sit Ups (Scale) 25 Crunches 25 Box Step Ups (20/16) 25 Hanging Knee Raises...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Shoulder Press 5 sets 3 Shoulder Press (75-80%) -complete a set every 2:00 – Workout Oilers (5 Rounds for time) (RX’d) 5 sets: 20/16 Calorie Row 50 Double Unders 15 Dumbbell Bench (35s/25s) -rest 1:00 between sets- (Scale) 5 sets: 12/10 Calorie Row 50 Single Unders 12...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Workout Option 1 Helm’s Deep (Time) (RX’d) For Time: 100/80 Calorie Air Bike 100 Sit Ups (Scale) For Time: 60/48 Calorie Air Bike 60 Sit Ups Target TIme: 11-13:00 Time Cap: 16:00 Workout Option 2 Recovery Workout (Distance) 45 Minute Row @Zone 2 Pace *Every 5 minutes...Read More