BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 5 Sets 4:00 AMRAP 10/8 Calorie Bike 10 KB Goblet Squats 10 Burpees Rest 2:00 after each set. *Start the next set where you finished. PERFORMANCE Squat Clean + Front Squat + Hang Squat Clean 1 Squat Clean + 1 Front Squat + 1 Hang Squat Clean @ 6/10 RPE 1 Squat Clean + 1 Front Squat + 1 Hang Squat Clean @ 6.5/10 RPE 1 Squat Clean + 1 Front Squat + 1 Hang Squat Clean @ 7/10 RPE 1 Squat Clean + 1 Front Squat + 1 Hang Squat Clean @ 7.5/10 RPE 1 Squat Clean + 1 Front Squat + 1 Hang Squat Clean @ 8/10 RPE Metcon (AMRAP – Reps) 4 Sets 2:00 AMRAP 12/10 Calorie Row 6 Box Jumps (24/20) Max Front Squats (95/65) Rest 2:00 between sets.TARGET SCORE Target...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 30:00 AMRAP (FOR QUALITY) 20/15 Calorie Row 10 Strict Pull-Ups 10 DB Hammer Curls 20/15 Calorie Bike 10 DB Bench Press 10 Push Ups 20/15 Calorie Ski 10 DB French Press 10 Bench Dips PERFORMANCE Coffland (Time) Hang from a pull-up bar for 6 minutes Each time you drop from the bar, perform: 800-m run 30 push-upsU.S. Army Spc. Christopher J. Coffland, 43, of Baltimore, Maryland, died Nov. 13, 2009, in Wardak province, Afghanistan, of wounds suffered when enemy forces attacked his unit with an improvised explosive device. Coffland, who joined the Army a month before reaching the enlistment age limit of 42, was assigned to the 323rd Military Intelligence Battalion at Fort Meade, Maryland. He was deployed to Afghanistan two weeks prior to his death. Coffland was a CrossFit athlete who was known to have demolished the U.S....Read more

BLK LBL Fitness Club – WEIGHTLIFTING SOTS Press 3 Sots Press @ 5/10 RPE 3 Sots Press @ 5/10 RPE 3 Sots Press @ 5.5/10 RPE 3 Sots Press @ 5.5/10 RPE Snatch Grip Push Press + Tempo Overhead Squat 3 Snatch Grip Push Press + 2 Tempo Overhead Squats @ 5.5/10 RPE 3 Snatch Grip Push Press + 2 Tempo Overhead Squats @ 6/10 RPE 3 Snatch Grip Push Press + 2 Tempo Overhead Squats @ 6.5/10 RPE 3 Snatch Grip Push Press + 2 Tempo Overhead Squats @ 7/10 RPE 3 Snatch Grip Push Press + 2 Tempo Overhead Squats @ 7.5/10 RPE *Tempo 3 seconds down, 2 second pause at bottom Overhead Squat 3 Overhead Squat @ 7/10 RPE 2 Overhead Squat @ 7.5/10 RPE 1 Overhead Squat @ 7/10 RPE 3 Overhead Squat @ 7.5/10 RPE 2 Overhead Squat @ 8/10 RPE 1 Overhead Squat @...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE Metcon (AMRAP – Reps) Teams of 2 Get as far as possible in 40min. 400 Double Unders 200 Cal Row 100 Barbell Thrusters (75/55lbs) 50 Dual Dumbbell Devil Press (40/30lbs) 300 Double Unders 150 Cal Row 75 Barbell Thrusters (75/55lbs) 37 Dual Dumbbell Devil Press (40/30lbs) 200 Double Unders 100 Cal Row 50 Barbell Thrusters (75/55lbs) 22 Dual Dumbbell Devil Press (40/30lbs) 100 Double Unders 50 Cal Row 25 Barbell Thrusters (75/55lbs) 11 Dual Dumbbell Devil Press (40/30lbs) *You can split the reps as you want. *Your teammate can take over at any point in the workout. *Your score for this workout is the amount of time it takes you to complete all reps. Time Cap 40min.RX+ Thrusters (95/65) Devil Press (2×50/2×35)Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 30:00 EMOM (:30 ON / :30 OFF) Minute 1: Max Kettlebell Deadlifts Minute 2: Max Calorie Bike Minute 3: Max Kettlebell Front Rack Step Back Lunge Minute 4: Max Calorie Ski Minute 5: Rest *Score is total reps completed. PERFORMANCE Deadlift 3 Deadlift @ 6/10 RPE 2 Deadlift @ 7/10 RPE 1 Deadlift @ 8/10 RPE 1 Deadlift @ 8.5/10 RPE 1 Deadlift @ 9/10 RPE 1 Deadlift @ 9.5/10 RPE 1 Deadlift @ 10/10 RPE Metcon (Time) 4 Sets 15 Double Dumbbell Deadlifts (2×50/35) 100ft Farmer Carry (2×50/35) 10 Double Dumbbell Step Back Lunges (2×50/35) 100ft Farmer Carry (2×50/35) -rest 1:1 between sets-TARGET SCORE Target time: Sub 2:00 Time cap: 3:00Read more