BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 30:00 AMRAP (FOR QUALITY) 10 Bench Press (Moderate) 10 Ring Rows 20/15 Calorie Ski 20 Alternating DB Hammer Curls (Total) (Moderate) 20 Banded Tricep Extensions 200m Run 30 Russian Twists 300′ DB Farmer Carry (Heavy) 20/15 Calorie Row PERFORMANCE Conditioning (Checkmark) 10 Sets 1:00 Bike 1:00 Row 1:00 SkiUse the last 10 seconds of each minute to transition to the next movement. Stay in Zone 2Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP (Teams of 2) You Go, I Go 15 KB Swings (53/35) 15 Burpee Box Jump Overs (24/20) 15/12 Calorie BikeTARGET SCORE Target rounds: 10+ (Total)Read more

BLK LBL Fitness Club – WEIGHTLIFTING Push Press 5 Push Press @ 55% 1 RM Push Press 5 Push Press @ 60% 1 RM Push Press 4 Push Press @ 65% 1 RM Push Press 3 Push Press @ 70% 1 RM Push Press 3 Push Press @ 70-73% 1 RM Push Press 3 Position Clean (Above Knee, Below Knee, Floor) + Push Jerk 3 Position Clean (Above Knee, Below Knee, Floor) + 1 Push Jerk @ 55% 1 RM Clean and Jerk 3 Position Clean (Above Knee, Below Knee, Floor) + 1 Push Jerk @ 60% 1 RM Clean and Jerk 3 Position Clean (Above Knee, Below Knee, Floor) + 1 Push Jerk @ 65% 1 RM Clean and Jerk 3 Position Clean (Above Knee, Below Knee, Floor) + 1 Push Jerk @ 70% 1 RM Clean and Jerk 3 Position Clean (Above Knee, Below Knee, Floor) + 1...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE CrossFit Games Open 14.4 and 23.1 RX (Ages 16-54) (AMRAP – Reps) 14 minutes of: 60-calorie row 50 toes-to-bars 40 wall-ball shots 30 cleans 20 muscle-ups F: 14lb ball to 9ft target, 95lb M: 20lb ball to 10ft target, 135lb CrossFit Games Open 23.1 Masters RX (Ages 55+) (AMRAP – Reps) 14 minutes of: 60-calorie row 50 toes-to-bars 40 wall-ball shots 30 cleans 20 muscle-ups F: 10lb ball to 9ft target, 65lb M: 20lb ball to 9ft target, 115lb CrossFit Games Open 23.1 Scaled (Ages 16-54) (AMRAP – Reps) 14 minutes of: 60-calorie row 50 hanging knee raises 40 wall-ball shots 30 cleans 20 chin-over-bar pull-ups F: 10lb ball to 9ft target, 65lb M: 14lb ball to 10ft target, 95lb CrossFit Games Open 23.1 Foundations (AMRAP – Reps) 14 minutes of: 60 strokes on the rower 50 sit-ups 40 wall-ball shots 30...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Metcon (Checkmark) 30:00 EMOM Minute 1: 8 – 12 Calorie Bike Minute 2: :30 – :45 Plank Minute 3: 10 – 15 Calorie Row Minute 4: 10 – 20 Bodyweight Lunges Minute 5: 10 – 20 Push Ups Minute 6: RestRead more