BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) AMRAP x 4 MINUTES 10 Toe-Touch Jumping Jacks 8 Up-Downs 6/6 BW Single Leg RDL 10 Alt Supermans Then… 2 ROUNDS 5 Bootstrappers 5 Inch Worms + Push-ups 5/5 Single Leg Bridge Ups Strength Deadlift (Heavy Set of 5) ON A 8:00 RUNNING CLOCK… Build up to a Heavy Set of 5 Deadlift* *Loading should be heavier than workout weight and all reps TNG. Workout Donny (Time) 21-15-9-9-15-21 Deadlift, 225# BurpeeIn honor of U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, died April 13, 2011To learn more about Donny click here Optional Finisher Metcon (No Measure) 3 SETS 30 Sit-Ups 1:00 Hollow Hold -Rest as Needed b/t Sets-Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) Play a Game! then… After the game, have athletes perform the following dynamic stretching routine… 1:00 at Each Station: Inch Worms Bootstrap Squats Samson Lunges Seal Pose to Down Dog Toy Soldier Kicks Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 20 MINUTES 30 Wall Balls (20/14) 30 Russian KB Swing (53/35)|(35/26) Finisher Warm-up (No Measure) 3 SETS 20 MB Russian Twists 20 Hollow Flutter Kicks 20 Banded Face Pulls -Rest as Needed b/t Sets-Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) IN TEAMS OF 2… AMRAP x 8 MINUTES 8 Slam Balls 8 Alt Box Step Ups 8 Cal Bike P1 completes one full round, while P2 holds a plank position, then switch. Partner Strength Power Snatch (3×3) 3 x 3 Power Snatch *Keep loading moderate and reps TNG for all three sets. Should be heavier than loading in the workout. Rest while your partner lifts. Partner Workout Metcon (Time) IN TEAMS OF 2… 12 ROUNDS FOR TIME 3 Up-Downs 5 Power Snatch (115/75)|(75/55) 7 Box Jump (24/20) 9/7 Cal Bike *P1 works while P2 rests. Partners alternate every full round. Each partner completes 6 rounds.Read more

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) AMRAP x 6 MINUTES 150m Row 10 Alt. Groiners 10 Scap Push-ups 10 Sit-ups Workout “THE 1500” (3 Rounds for time) 3 SETS 500m Row -2:00 Rest b/t Sets-Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) Graduated Warm-up (R1 → R2 → R3) 3 ROUNDS (10:00 CAP) 8 Cal Row 65% → 75% → 85% 8 Ring Rows → Scap Pull-ups → Pull-ups 8 Push-ups → HR Push-ups → Burpees 8 Slam Ball Deadlift → Slam Ball G2OH → Slam Balls 8 Alt. Lunges → Alt. Cossack Squats → Air Squat :30 Samson Stretch → Bootstrappers → Groiners Recovery Workout Metcon (No Measure) EMOM x 24 MINUTES MIN 1 – Row for Cals MIN 2 – AMRAP of 2 Hang Muscle Snatch + 2 OHS (45/35)|(35/15) MIN 3 – Hollow, Superman, or Plank Hold MIN 4 – DB/KB Filly Lunge (Light, Athlete Choice)* MIN 5 – Slam Ball (30/20)|(20/10) MIN 6 – Walking Rest** *In DB/KB Filly Lunge, L-arm extended for rounds 1 & 3 and R-arm extended for rounds 2 & 4. Athlete can use...Read more