BLK LBL Fitness Club – FITNESS / PERFORMANCE Workout Option 1 Feta (Time) (RX’d) 20/15 Calorie Machine 40 Alternating V-Ups 20/15 Calorie Machine 40 V-Ups 20/15 Calorie Machine 40 GHDs (Or Stick Sit Ups) 20/15 Calorie Machine (Scale) 12/10 Calorie Machine 20 Sit Ups 12/10 Calorie Machine 20 Alternating V-Ups 12/10 Calorie Machine 20 Wall...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Workout Option 1 Feta (Time) Freedom (RX’d) 20/15 Calorie Machine 40 Alternating V-Ups 20/15 Calorie Machine 40 V-Ups 20/15 Calorie Machine 40 GHDs (Or Stick Sit Ups) 20/15 Calorie Machine Independence 16/13 Calorie Machine 30 Alternating V-Ups 16/13 Calorie Machine 30 V-Ups 16/13 Calorie Machine 30 GHDs...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Performance/Fitness 4.40 Challenge Workout #4 (Time) (RX’d) Teams of 2 160 Double Unders 160 Wall Balls (20/14) 160 Double Unders 160 Dumbbell Snatch (50/35) 160 Double Unders -Split reps as needed) (Scale) Teams of 2 160 Single Unders 100 Wall Ball Thrusters (light) 160 Single Unders 100...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Performance/Fitness 4.40 Challenge Workout #4 (Time) (RX’d) Teams of 2 160 Double Unders 160 Wall Balls (20/14) 160 Double Unders 160 Dumbbell Snatch (50/35) 160 Double Unders -Split reps as needed) (Scale) Teams of 2 160 Single Unders 100 Wall Ball Thrusters (light) 160 Single Unders 100...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Performance/Fitness 4.40 Challenge Workout #4 (Time) (RX’d) Teams of 2 160 Double Unders 160 Wall Balls (20/14) 160 Double Unders 160 Dumbbell Snatch (50/35) 160 Double Unders -Split reps as needed) (Scale) Teams of 2 160 Single Unders 100 Wall Ball Thrusters (light) 160 Single Unders 100...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3:00 Machine -into- 10:00 AMRAP 30-second Jump Rope 10 Dynamic Squat Stretches 5 Inchworms 5 Hang Dumbbell Snatch (each) 2. Workout Prep 2 sets: 10 Double Unders 5 Wall Balls (build in weight) 4 Dumbbell Snatch (build in weight)...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Performance Crossfit Games Open 20.3 and 18.4 (Ages 16-54) (Time) 21 deadlifts 225/155 lb 21 handstand push-ups 15 deadlifts 225/155 lb 15 handstand push-ups 9 deadlifts 225/155 lb 9 handstand push-ups 21 deadlifts 315/205 lb 50-ft. handstand walk 15 deadlifts 315/205 lb 50-ft. handstand walk 9 deadlifts...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Hip Halo Warm Up -into- 10:00 AMRAP 5 Roll and Reach 10 Glute Bridges 10 Deadbugs 5 Deadlifts (empty bar) 5 Pike Push Ups 2. Workout Prep Use this time to build up on your deadlift (just the first...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Performance Crossfit Games Open 20.3 and 18.4 (Ages 16-54) (Time) 21 deadlifts 225/155 lb 21 handstand push-ups 15 deadlifts 225/155 lb 15 handstand push-ups 9 deadlifts 225/155 lb 9 handstand push-ups 21 deadlifts 315/205 lb 50-ft. handstand walk 15 deadlifts 315/205 lb 50-ft. handstand walk 9 deadlifts...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Performance Crossfit Games Open 20.3 and 18.4 (Ages 16-54) (Time) 21 deadlifts 225/155 lb 21 handstand push-ups 15 deadlifts 225/155 lb 15 handstand push-ups 9 deadlifts 225/155 lb 9 handstand push-ups 21 deadlifts 315/205 lb 50-ft. handstand walk 15 deadlifts 315/205 lb 50-ft. handstand walk 9 deadlifts...Read More