BLK LBL Fitness Club – FITNESS / PERFORMANCE Cleveland Naps (3 Rounds for time) (RX’d) Teams of 2 Every 12:00 (3 sets) 150ft DB Farmers Carry (2×70/50) (or KB) 20 Burpee Box Get Overs (30/24) 10 Double Dumbbell Power Cleans (2×70/50) 20 Burpee Box Get Overs (30/24) 10 Double Dumbbell Power Cleans (2×70/50) 20 Burpee Box Get Overs (30/24) 150ft DB Farmers Carry (2×70/50) (or KB) All reps are shared, with one partner working at a time. (Scale) Teams of 2 Every 12:00 (3 sets) 100ft Farmers Carry (light) 15 Up Downs + Box Step Ups (20) 10 Double DB Cleans (light) 15 Up Downs + Box Step Ups (20) 10 Double DB Cleans (light) 15 Up Downs + Box Step Ups (20) 100ft Farmers Carry (light) Target time each set: 8:00-10:00 Time cap each set: 10:00 BLFC Mini-Pump – Glutes and Shoulders (Checkmark) 4 Rounds 10 Weighted Hip Thrust...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Front Squat 4 sets 2 Front Squat @85% + 5 Seated Box Jumps (moderate-high height) – Complete 1 set every 1:30-2:00 Seated Box Jump (Distance) 4 sets of 5 Seated Box Jumps (moderate-high height). Record max height. The Ginger (AMRAP – Rounds and Reps) (RX’d) 22:00 AMRAP 400m Run 7 Thrusters (155/105) 20 Pull Ups This workout was written in honor of US Navy Chief Stephen “Tyler” Murphy, who was fatally injured as a result of a terrible tragedy that occurred on July 4th, 2022. Tyler was an athlete and coach at several CrossFit affiliates over his years in Virginia Beach, including one that is part of our Mayhem Affiliate family, DBG CrossFit. (Scale) 22:00 AMRAP 300m Run 7 Dumbbell Thrusters (light) 20 Ring RowsRead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Gymnastics: Handstand Walk Practice (Checkmark) EMOM 10 Max effort does not mean unbroken. Mutiple sets can be performed in each 30 second block. Level 1: Even minute: 30 seconds of max effort handstand shoulder taps against the wall. The scaling option is to perform this with feet on a box or from a plank position. Odd Minute: 30 seconds static overhead hold with two dumbbells (25/15lb, 10/7.5 kg) Level 2: Even minute: 30 seconds max effort handstand walk Odd Minute: 30 seconds static overhead hold with two dumbbells (35/25lb, 15/10 kg) Level 3: Even minute: 30 seconds of max effort freestanding handstand shoulder taps within a 3ft x 3ft area [mark with chalk or tape] Odd Minute: 30 seconds static overhead hold with two dumbbells (50/35lb, 22.5/15 kg) KC Packers (Time) (RX’d) Teams of 2 3 Rounds: Partner 1: 12/10 Calorie Machine...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Brooklyn Robins (Weight) (RX’d) Every 2:00 (12:00) 40 Double Unders 4 Squat Cleans + 4 Push Jerks (60-70%) (Scale) Every 2:00 (12:00) 40 Single Unders 4 Dumbbell Cleans + 4 Dumbbell Squats + 4 Dumbbell Push Press (light) Target time each set: :50-1:05 Time cap each set: 1:15 Shock Method (4 Rounds for weight) “Shock Method” 3 sets: 6 Barbell Bent Over Row (Heavy) 12 Single Arm Dumbbell Row (Each/Moderate-Light) 25 Ring Rows -Rest 2:00 between sets- Score = weight of the Bent Over Row. You can increase weight or stay the same across all 3 sets. Fitness (Time) Cardio pyramid 1. 200m run 2. 15 burpees 3. 250/200m row 4. 200/150m ski 5. 800/600m bike erg Rest 1:00 between rounds Rounds completed as: 1 1+2 1+2+3 1+2+3+4 1+2+3+4+5 2+3+4+5 3+4+5 4+5 5Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Deadlift 4 sets 2 Deadlift @88% + 4 Bounding Jumps – Complete 1 set every 1:30-2:00 Bounding Jump (Distance) 4 sets of 4 bounding jumps. Record furthest distance. 4 sets of 4 bounding jumps. Record furthest set. (Distance is the total distance of the 4 jumps together) Louisville Colonels (Time) (RX’d) For Time: 25 Burpee Over Rower 500m Row 25 Burpee Over Rower (Scale) For Time: 20 Up Downs 400m Row 20 Up Downs Target time: Sub 7:00 Time cap: 10:00 Fitness – Endurance (Time) 4 Rounds (New Round Every 9:00) 10/7 cal Row or Bike 20 Alternating DB Snatches (50/35) 10/7 cal Row or Bike 20 Dumbbell Squats (50/35) 10/7 cal Row or Bike 20 DB Shoulder to Overhead (10 left/10 right) (50/35)Read more