BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 2 Sets Tabata 1:(:20 ON / :10 OFF) Calorie Row – Rest 1:00 Tabata 2: (:20 ON / :10 OFF) KB Goblet Squats – Rest 1:00 Tabata 3: (:20 ON / :10 OFF) AbMat Sit-Ups – Rest 1:00 PERFORMANCE Front Squat 5X2 @ 8.5/10 RPE Metcon (4 Rounds for time) 4 Sets 15/12 Calorie Bike 10 DB Deadlifts (2×50/2×35) 10 DB Box Step Overs (1×50/1×35) (24/20) Rest 1:1TARGET SCORE: Target time: Sub 2:30 Time cap: 3:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 30:00 AMRAP (FOR QUALITY) 20/15 Calorie Ski 20 Push Ups 10 Ring Dips (OR 20 Bench Dips) 20/15 Calorie Bike 20 Barbell Bicep Curls 10 Barbell Bent Over Row 20/15 Calorie Row 20 AbMat Sit-Ups 10 Row Pike Ups PERFORMANCE Metcon (Checkmark) 12 minute EMOM 200/175m Row -rest 1 minute- 6 Minute EMOM 6 Power Snatches (135/95) OR (95/65) -rest 1 minute- 6 Minute EMOM 6 Power Clean and Jerks (135/95) OR (95/65)Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Metcon (Time) Teams of 2 100 Push Press (95/65) 80 Deadlifts (95/65) 60 Hang Power Cleans (95/65) 40 T2B 20 Wall Walks *400m partner run after each movement *Split reps as desiredTime cap: 30:00Read more

BLK LBL Fitness Club – WEIGHTLIFTING Snatch Balance Build to a heavy single in 15 minutes Snatch Build to a heavy single in 15 minutesRead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE CrossFit Games Open 18.5 (Ages 16-54) 11.6 and 12.5 (AMRAP – Reps) Complete AMRAP in 7 minutes of: 3 Thrusters, 100#/ 65# 3 Chest-To-Bar Pull-ups 6 Thrusters, 100#/ 65# 6 Chest-To-Bar Pull-ups 9 Thrusters, 100#/ 65# 9 Chest-To-Bar Pull-ups 12 Thrusters, 100#/ 65# 12 Chest-To-Bar Pull-ups 15 Thrusters, 100#/ 65# 15 Chest-To-Bar Pull-ups 18 Thrusters, 100#/ 65# 18 Chest-To-Bar Pull-ups 21 Thrusters, 100#/ 65# 21 Chest-To-Bar Pull-ups This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc. Crossfit Games Open 18.5 Teens Scaled (Ages 14-15) (AMRAP – Reps) Complete as many reps as possible in 7 minutes of: 3 thrusters 45/35lb 3 perform jumping chin-over-bar pull-ups 6 thrusters 45/35lb 6 perform jumping chin-over-bar pull-ups 9 thrusters 45/35lb 9 perform jumping chin-over-bar pull-ups 12 thrusters 45/35lb 12...Read more