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

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 2 SETS LINE DRILL MOVEMENTS (25ft Each)* Toe Walk Leg Swings High Knees Butt Kickers *See Teaching for more options to include in Line Drill. Into … AMRAP x 5 MINUTES 16 Alt Cossack Squats 14 Step-Ups 10 Air Squats Workout Metcon (Time) FOR TIME 60 Air Squats 800m Run 60 Air Squats 60 DB Step-Up (50/35)|(35/20)* *24/20″ Box (Score is Time) Finisher Metcon (No Measure) 3 SETS FOR QUALITY 1:00 Flutter Kicks 1:00 DB Hollow Hold -Rest as Needed b/t Sets- (No Measure)Read more

BLK LBL Fitness Club – Virtual CrossFit Warm-up Warm-up (No Measure) TABATA, 8 SETS (:20 ON, :10 OFF)* Jump Rope: – Single Unders – Alt Feet (Running in Place) – Backwards Single Unders – Double Unders *Switch movement every 2 sets Into… 4 SETS 10 Scap Push-Ups 10 Push-Up to Pike 10 Elbow Punches 10 Tempo Strict Press Strength Shoulder Press (1×6 / 1×4 / 1×2) STRICT PRESS 1×6 @ 70% of 2RM (Light-Moderate) 1×4 @ 75% 1×2 @ 80% *Deload Week Prior to Retest of 2RM Next Week — Move Well! (Score is Weight) Workout Metcon (AMRAP – Reps) EMOM x 20 MINUTES Min 1 – :45 Max Push Press (135/95)|(95/65) Min 2 – :45 Max Cal Row Min 3 – :45 Max Double Unders MIn 4 – Rest (Score is Lowest Round of Reps) Cool Down Warm-up (No Measure) FOR RECOVERY 5:00 Foam Roll Upper Back / Lats...Read more