by BlackFlagAthletics | Aug 18, 2016 | CrossFit WOD
PreClass: Roll Quads/IT Warm up: 2 Rounds of – Hip Adduction/ Abduction x 12E – Glute Bridge with Leg Extension x8E – SA Russian KBS x10 E Dynamic Flex 10 Air Squats A Skip x 2 Butt Kicks x 2 Super Lunge + Lateral Lunge 5 Sumo Squat to Stand 5 Squat...
by BlackFlagAthletics | Aug 16, 2016 | CrossFit WOD
Warm-Up: Roll Hamstrings/ T-Spine Bike or Row 1:00 WBV – 15 Air Squats Banded Ankle Mobility Dynamic Flex: – Leg Swings – Hip Gate – Hurdler – Drop Lunge – Squat Jumps Olympic: 15:00 to find 1RM (start at 70%) Oxidative Capacity...
by BlackFlagAthletics | Aug 15, 2016 | CrossFit WOD
Warm-Up: Roll Out Upper Body/ Hips/ Glutes 2 min Run, Row or Row SL MB Catch Dynamic Flex: – Leg Swing Lunge w/ Lateral Flexion – Reverse Lunge w/ Twist – arm up – Heel Walk – A Skip x 2 – B Skip x 2 – Jog 1/2 speed down/ back...
by BlackFlagAthletics | Aug 13, 2016 | CrossFit WOD
*TESTING WEEK NEXT WEEK :)* Warm-Up/ Dynamic Flex: – Coaches Choice Prep: 3 Rounds – 3 Thrusters (build in weight) – 1 Pull Up/ Jumping Pull Ups – 1 Box Jump TEAM WOD (3 Person): 30:00 AMRAP Athlete A & B will alternate rounds of: –...
by BlackFlagAthletics | Aug 11, 2016 | CrossFit WOD
Warm-Up: 2:00 Straight Leg Row Dynamic Flex – Knee Hug, Quad, Cradle – Super Lunge PreHab/ Activation: 2 Rounds – Birddog x 8E – Dead bug x 8E – Side Hip Raise x8E MetCon: For Time (on a running clock) 24-18-12 Russian KBS @ 70/53 18-12-6...
by BlackFlagAthletics | Aug 9, 2016 | CrossFit WOD
PreClass: Vibe Plate Air Squats x 15 Warm-Up: 3 Rounds 1:00 Air Assault/ 1:00 Row/ 1:00 walk with MB Hug Dynamic Flex: – Sumo Inchworm – Knee Hug to Toe Touch – Fwd Lunge w/ Lateral Reach PreHab/Activation: Rounds – I, Y, T x 10E – Super...
