BLK LBL Fitness Club – FITNESS / PERFORMANCE Gymnastics: Handstand Push-ups (Checkmark) Every 90 seconds for 5 rounds: [rest for the remainder of time until the next 90 seconds] Level 1: 10-second box handstand hold + 5-7 box handstand push-ups or floor push-ups or elevated push-ups Level 2: 10-second handstand hold into 5-7 kipping handstand push-ups Level 3: 20-second handstand hold into 5-7 deficit kipping handstand push-ups [2 in deficit] Teela-Na (Time) (RX’d) 800m Run -into- 5 Rounds 15 Toes to Bar 3 Wall Walks -into- 800m Run (Scale) 400m Run -into- 5 Rounds 10 Hanging Knee Raises 25ft Bear Crawl -into- 400m Run Target time: 16:00-18:00 Time cap: 20:00 Fitness – Endurance (Time) Air Bike: Lactate Tolerance & Power Score Time 24 Cals Harder (85-90%) 18 Cals Hardest (90%) 12 Cals Harder (85%) 18 Cals Hardest (90%) 24 Cals Harder (85%) *Rest 1 Min Easy (Arms Only) between reps....Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Squat Clean + Front Squat + Push Jerk 4 sets 1 Squat Clean + 1 Front Squat + 1 Push Jerk (4×3 @ 80% of C&J) -complete a set every 1:30-2:00- He-Man (Distance) (RX’d) 15:00 AMRAP 12-10-8-6-4 Back Rack Walking Lunge (155/105) Box Jump Overs (30/24) -into- Max Distance Ski (Or Row) (Scale) 15:00 AMRAP 12-10-8-6-4 Dumbbell Walking Lunge (light) Box Step Up and Overs (24/20) -into- Max Distance Ski (Or Row) Target Distance: 1500/1200m + Minimum Distance before scaling: No minimum Fitness (AMRAP – Rounds and Reps) 25:00 AMRAP 12 Cal. Ski Erg 100 yd. Farmers Carry 6 Single Kettle Bell Goblet Squat 100 yd. Farmers CarryRead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Workout Option 1 Baltimore Terrapins (2 Rounds for time) (RX’d) 2 sets: 21-15-9 Kettlebell Swings (53/35) 15-12-9 Ring Dips -rest 1:1 between sets- Target Time each set: 3:30-4 minutes Time Cap: 5 minutes Workout Option 2 Machine Workout (Distance) Perform on any machine (or run): 1:20 at RPE8, 1 Min at RPE1-2 1:40 at RPE7, 1 Min at RPE1-2 2:00 at RPE6, 1 Min at RPE1-2 2:20 at RPE5, 1 Min at RPE1-2 2:00 at RPE6, 1 Min at RPE1-2 1:40 at RPE7, 1 Min at RPE1-2 1:20 at RPE8, 1 Min at RPE1-2Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Cleveland Naps (3 Rounds for time) (RX’d) Teams of 2 Every 12:00 (3 sets) 150ft DB Farmers Carry (2×70/50) (or KB) 20 Burpee Box Get Overs (30/24) 10 Double Dumbbell Power Cleans (2×70/50) 20 Burpee Box Get Overs (30/24) 10 Double Dumbbell Power Cleans (2×70/50) 20 Burpee Box Get Overs (30/24) 150ft DB Farmers Carry (2×70/50) (or KB) All reps are shared, with one partner working at a time. (Scale) Teams of 2 Every 12:00 (3 sets) 100ft Farmers Carry (light) 15 Up Downs + Box Step Ups (20) 10 Double DB Cleans (light) 15 Up Downs + Box Step Ups (20) 10 Double DB Cleans (light) 15 Up Downs + Box Step Ups (20) 100ft Farmers Carry (light) Target time each set: 8:00-10:00 Time cap each set: 10:00 BLFC Mini-Pump – Glutes and Shoulders (Checkmark) 4 Rounds 10 Weighted Hip Thrust...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Front Squat 4 sets 2 Front Squat @85% + 5 Seated Box Jumps (moderate-high height) – Complete 1 set every 1:30-2:00 Seated Box Jump (Distance) 4 sets of 5 Seated Box Jumps (moderate-high height). Record max height. The Ginger (AMRAP – Rounds and Reps) (RX’d) 22:00 AMRAP 400m Run 7 Thrusters (155/105) 20 Pull Ups This workout was written in honor of US Navy Chief Stephen “Tyler” Murphy, who was fatally injured as a result of a terrible tragedy that occurred on July 4th, 2022. Tyler was an athlete and coach at several CrossFit affiliates over his years in Virginia Beach, including one that is part of our Mayhem Affiliate family, DBG CrossFit. (Scale) 22:00 AMRAP 300m Run 7 Dumbbell Thrusters (light) 20 Ring RowsRead more