by BlackFlagAthletics | Sep 24, 2015 | CrossFit WOD
Strength: 1a.) MedBall Push Ups: 4 x 8 Rest 45 seconds 1b.) Pull-Ups: 4 x 6 Rest 45 sec. 1c.) K2E: 4 x 8 -10 Rest 45 sec. WOD: 3 Rounds for time: – 10 Push Press – 10 Burpees Box Jump or Step Up – 200m...
by BlackFlagAthletics | Sep 24, 2015 | CrossFit WOD
1 Mile Run at 8-12 minute pace Olympic: 15 minutes to find your 1RM Clean WOD: 10 Min EMOM: – 8 C2B Pull-Ups – 2 Cleans @ 70% of 1 Rest until recovery then… Max Effort HSPU in 3 minutes
by BlackFlagAthletics | Sep 24, 2015 | CrossFit WOD
Warm Up: 10 Minute EMOM: 20 DU Dynamic Flex/ Skill: 2 Rounds – 3 Inchworm – 8 C2B Pull-Ups (Box) or 8 Belly to Bar Pull-Ups – 10 Goblet Squat – 5E Russian March – 20 AbMat Sit Up or 10 GHD Sit-Ups Strength: Front Squat: 5 x 5 @ 70% Every...
