BLK LBL Fitness Club – FITNESS / PERFORMANCE Fitness/Performance 4.40 Challenge Workout #5 (Time) (RX’d) Teams of 2 40:00 AMRAP 40 Clean and Jerks (95/65) 40 Synchro Single Dumbbell Step Back Lunges (50/35) 40/32 Calorie Machine -Split C&Js and Calories as needed- (Scale) Teams of 2 40:00 AMRAP 40 Single Dumbbell Clean and Jerks (light) 40 Synchro Step Back Lunges 40/32 Calorie Machine -split C&Js and Calories as needed- Target Score: No target today, just move and have fun! Core Work (Checkmark) 4 sets: 10 GHD to parallel w/plate on chest (Or Weighted Sit-ups) -rest 30 seconds- 20-30 second Hanging L-sit Hold or L-tuck Hold -rest 30 seconds- 30 yd Isolateral DB Farmers Carry (left) 30 yd Isolateral DB Farmers Carry (right) -Rest 2 minutes between rounds- * Instead of resting 30-seconds, athletes can partner up and go 1:1 on movements and advance together to the next station when their...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 5 Up Downs 10 Step Back Lunges 5 Muscle Cleans (empty bar) 5 Shoulder Press (empty bar) 10 Alternating V-Ups 2. Workout Prep 3 sets: 3 Cleans and Jerks (build in weight) 4 Synchro Dumbbell Step Back Lunges 5/4 Calorie Machine (each) Workout 4.40 Challenge Workout #5 (Time) Freedom (RX’d) Teams of 2 40:00 AMRAP 40 Clean and Jerks (95/65) 40 Synchro Single Dumbbell Step Back Lunges (50/35) 40/32 Calorie Machine -Split C&Js and Calories as needed- (KG conv: 42.5/30 C&J, 22.5/15 DB) Independence Teams of 2 40:00 AMRAP 40 Clean and Jerks (75/55) 40 Synchro Single Dumbbell Step Back Lunges (35/25) 40/32 Calorie Machine -split C&Js and Calories as needed- (KG conv: 35/25 C&J, 15/10 DB) Liberty Teams of 2 40:00 AMRAP 40 Single Dumbbell Clean and Jerks...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Performance Crossfit Games Open 21.1 RX (Ages 16-54) (Time) For Time: 1 wall walk 10 double-unders 3 wall walks 30 double-unders 6 wall walks 60 double-unders 9 wall walks 90 double-unders 15 wall walks 150 double-unders 21 wall walks 210 double-unders Time cap: 15 minTo learn more about Crossfit Games Open 21.1 RX (Ages 16-54) click here Score is total reps completed at the Open 15 minute time cap. We are allowing you to continue, with a 20 minute cap. Comment with your finish time if you finish. (Scale) 1 Bear Crawl 10 Jumping Jacks 3 Bear Crawls 30 Jumping Jacks 6 Bear Crawls 60 Jumping Jacks 9 Bear Crawls 90 Jumping Jacks 15 Bear Crawls 150 Jumping Jacks 21 Bear Crawls 210 Jumping Jacks Target time: 15-17 minutes Time Cap: 20 minutes BLFC Mini-Pump – Chest and Triceps (Checkmark) 3-4 Rounds...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Performance Crossfit Games Open 21.1 RX (Ages 16-54) (Time) For Time: 1 wall walk 10 double-unders 3 wall walks 30 double-unders 6 wall walks 60 double-unders 9 wall walks 90 double-unders 15 wall walks 150 double-unders 21 wall walks 210 double-unders Time cap: 15 minTo learn more about Crossfit Games Open 21.1 RX (Ages 16-54) click here Score is total reps completed at the Open 15 minute time cap. We are allowing you to continue, with a 20 minute cap. Comment with your finish time if you finish. (Scale) 1 Bear Crawl 10 Jumping Jacks 3 Bear Crawls 30 Jumping Jacks 6 Bear Crawls 60 Jumping Jacks 9 Bear Crawls 90 Jumping Jacks 15 Bear Crawls 150 Jumping Jacks 21 Bear Crawls 210 Jumping Jacks Target time: 15-17 minutes Time Cap: 20 minutes BLFC Mini-Pump – Chest and Triceps (Checkmark) 3-4 Rounds...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Banded 7s -into- 8:00 AMRAP 30-second Jump Rope 3 Inchworms 10-second Handstand Hold 5 Roll and Reach 2. Workout Prep 2 sets: 1 Wall Walk 10 Double Unders Workout Crossfit Games Open 21.1 RX (Ages 16-54) (Time) For Time: 1 wall walk 10 double-unders 3 wall walks 30 double-unders 6 wall walks 60 double-unders 9 wall walks 90 double-unders 15 wall walks 150 double-unders 21 wall walks 210 double-unders Time cap: 15 minTo learn more about Crossfit Games Open 21.1 RX (Ages 16-54) click here Score is total reps completed at the Open 15 minute time cap. We are allowing you to continue, with a 20 minute cap. Comment with your finish time if you finish. Independence 1 Wall Walk 10 Double Unders 3 Wall Walks 25 Double Unders 5 Wall Walks 50 Double...Read more