BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Metcon (Time) Teams of 2: Buy in: 1500m Row 200 Wall Balls (20/14) 150 Hang Power Cleans (115/75) 100 Box Jumps (24/20) Buy Out: 1500m Row *Split reps as desiredTime Cap: 30:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE CrossFit Games Open 23.2A Rx (All Ages) (AMRAP – Reps) Complete as many reps as possible in 15 minutes of: 5 burpee pull-ups 10 shuttle runs (1 rep = 50 ft) *Add 5 burpee pull-ups after each round. CrossFit Games Open 23.2B (All Divisions/Ages) Immediately following 23.2A, athletes will have 5 minutes to establish: 1-rep-max thruster (from the floor)To learn more about CrossFit Games Open 23.2B (All Divisions/Ages) click here CrossFit Games Open 23.2A Scaled and Foundations (All Ages) (AMRAP – Reps) Complete as many reps as possible in 15 minutes of: 5 burpees 10 shuttle runs (1 rep = 50 ft) *Add 5 burpees after each round.Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Metcon (Checkmark) 30:00 EMOM Minute 1: 10 – 15 Calorie Row Minute 2: 10 – 20 Box Step Ups (24/20) Minute 3: 10 – 15 Calorie Bike Minute 4: 10 – 20 DB Bench Press (Light) Minute 5: 10 – 15 Calorie Ski Erg*Keep it light today and get ready for the open workout tomorrow!Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP 2 Rounds 500/400m Row 10 Box Jumps 10 DB Push Press 10 DB Step Back Lunges Rest 2:00 after every 2 rounds PERFORMANCE Deadlift 5 @ 6/10 RPE 5 @ 6.5/10 RPE 5 @ 6.5/10 RPE 5 @ 7/10 RPE 5 @ 7/10 RPE Metcon (Checkmark) 20:00 EMOM Minute 1: 5 – 15 (Pull-Ups / C2B / BMU) Minute 2: 10 – 20 (Air Squats / Pistols) Minute 3: 5 – 10 (HSPU / Strict HSPU / Deficit HSPU) Minute 4: 8 25’Shuttle Runs Minute 5: Rest* Athletes choice of movements on Minute 1, 2 and 3.Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 30:00 EMOM ( :40 ON / :20 OFF) Minute 1: Calorie Ski Minute 2: Hand Release Push Ups Minute 3: KB Swings Minute 4: KB Sumo Deadlift High Pulls Minute 5: Rest PERFORMANCE Push Jerk 5 @ 6/10 RPE 4 @ 7/10 RPE 3 @ 8/10 RPE 2 @ 8.5/10 RPE 1 @ 9/10 RPE Metcon (AMRAP – Rounds and Reps) 15:00 AMRAP 20 GHD (OR 30 AbMat Sit-Ups) 15 Calorie Row 10 DB Hang Clean & Jerk (5R/5L) (50/35) RX+ 70/50TARGET SCORE: Target rounds: 4.5+Read more