BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 3 SETS 1:00 Single or Double Unders 10 Plank to Pike w/ :01 Hold in Pike 10 Hollow Rocks :30 Front Rack Alt. Elbow Punches 5 Strict Press w/ :03 OH Hold Into… Shoulder & Trap Smash w/ Empty Barbell… 2-3 SETS x 10 Passes / Each Arm Strength Shoulder Press (2RM) EVERY 1:30 X 10 Sets Build to 2RM Strict Press (Score is Weight) Workout Metcon (5 Rounds for reps) 5 SETS ON A 2:30 RUNNING CLOCK… 8 Strict Press (95/65)|(65/45) 10 Hang Clean and Jerks Max Double Unders in Remaining Time… -Rest :30 b/t Sets- (Score is DU in each round)Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 3:00 Bike 2 ROUNDS 15 Jumping Jacks 12 Lunges 6/6 SA Bent Over Row Into… 2 ROUNDS 12 Hollow Rocks 10 Goblet Lunges 6 Ring Rows Skill Metcon (No Measure) 10:00 EMOM Min 1: 4-8 Pull Ups or Pull Up Progressions Min 2: CHOICE SKILL* *Suggestions: HSPU Muscle Ups Pistols T2B Toes through Rings Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 18 MINUTES 20/15 Cal Bike 10 Chest to Bar Pull-Ups 20 DBL DB Suitcase Lunge (50/35)|(35/20) 10 Chest to Bar Pull-Ups (Score is Rounds + Reps)Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 1 ROUND 1:00 Row (Easy) 10 Glute Bridges 5 Inch Worms Into… 1 ROUND 1:00 Row (Mod) 10 KB Deadlift 20 Mountain Climbers Into… 1 ROUND 1:00 Row (Hard) 10 KB Swings 10 Up-Downs Strength Deadlift (2RM) Every 1:30 X 10 Sets Build to 2RM Deadlift (Score is Weight) Workout Metcon (Time) FOR TIME 27-21-15-9 Deadlifts (225/155)|(155/105) Cal Row Ab Mat Sit Ups (Score is Time)Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) Warmup: 6:00 AMRAP 10 Up-Downs 10 Hand Release Push-Ups 10 Jumping Jacks 10 Alt. Groiners 10 High Knees Workout “Kerrie” (Time) “Kerrie” Wearing a weight vest, 10 rounds for time of: 100-m sprint 5 burpees 20 sit-ups 15 push-ups 100-m sprint Rest 2 minutesKerrie Orozco, 29, was killed in the line of duty on May 20, 2015. A seven-year veteran of the Omaha Police Department, Orozco was killed just hours before she was set to start maternity leave. Her daughter Olivia Ruth was born prematurely on Feb. 17, 2015, and Orozco had put off maternity leave until she could bring her daughter home from the hospital. Orozco is survived by her husband, Hector; two stepchildren, Natalie and Santiago; and baby Olivia. She began CrossFit at CrossFit FitFarm and also worked out with fellow officers outside the affiliate. She exhibited a...Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 2:00 Bike (MOD) Immediately into… AMRAP x 4 MINUTES 5 Barbell Good Mornings 5 Slow RDLs 10 Elbow Punches 10 Back Rack Jumping Squats Strength Metcon (Weight) ON A 15:00 RUNNING CLOCK 3-2-2-1-1 Clean Complex* *1 Rep = 1 Power Clean + Hang Power Clean. All sets should be done unbroken. Load builds each set. (Score is Weight) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 15 MINUTES 3-6-9-12…etc Hang Power Clean* 12/10 Cal Bike** *Barbell weight decreases thru the workout… 3-6-9 @ (185/135)|(135/95) 12-15-18 @ (155/105)|(115/75) 21 and beyond @ (135/95)|(95/65) **Bike stays at 12/10 every round (Score is Rounds + Reps) Partner Workout Option Metcon (AMRAP – Rounds and Reps) IN TEAMS OF 2… AMRAP x 20 MINUTES 7 Hang Power Clean (155/105)|(115/75) 15/12 Cal Bike :30 Plank Hold *Gauntlet style, Partner 1 performs the HPC, Partner...Read more