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

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 6 Sets 4:00 AMRAP 10/8 Calorie Ski 10 Single Arm DB Thrusters 50 Single Unders (OR Double Unders) Rest 1:00between sets PERFORMANCE Power Clean 10-8-6-4-2 *These will be cycled. Move up in weight each set and build to a heavy set of 2. *Start at 6/10 RPE. Metcon (AMRAP – Rounds and Reps) 15:00 AMRAP 6 DB Power Cleans (2×50/2×35) 9 DB Front Squats 2×50/2×35) 12 DB S2OH (2×50/2×35) 400m RunTARGET SCORE: Target rounds: 3.5+Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP 2 Rounds 400m Run 10 Burpee Over DB 10 Hang DB Snatches (5R/5L) – Rest 2 minutes after every 2 rounds PERFORMANCE Push Jerk 10-8-6-4-2 *These will be cycled. Move up in weight each set and build to a heavy set of 2. *Start at 6/10 RPE. Metcon (4 Rounds for time) 4 Sets (1 Set Every 5:00) 6 Single Arm KB Snatches (R) (53/35) 3 Wall Walks 6 Single Arm KB Snatches (L) 12 Pull-UpsTARGET SCORE: Target time: Sub 2:30 Time Cap: 4:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 30:00 EMOM Minute 1 & 2: 500/400m Row Minute 3: 10 – 15 KB Front Squats Minute 4: 10 – 20 Row Pike Ups Minute 5: Rest PERFORMANCE Front Squat Build to a heavy single in 15 minutes Metcon (3 Rounds for time) 3 Sets 21/16 Calorie Bike 15 Box Jumps (30/24) 9 Squat Cleans (115/75) Rest 2:00 Between setsTARGET SCORE: Target time: Sub 3:30 Time cap: 5:00Read more