by BlackFlagAthletics | Jan 4, 2016 | CrossFit WOD
Warm-Up: – Trap Smash 2 Rounds: – 2 laps – Half Kneeling Pallof Press R/L Dynamic Flex/ Prep (PVC/BAR) – Kang Squat to Press – Tall Clean – Hang High Pull – Hang Clean + Front Squat – Squat Jump Olympic: 1.) 3 Position...
by BlackFlagAthletics | Jan 4, 2016 | CrossFit WOD
All, There will be no BFB programming until after the CrossFit Open. Once the Open is complete, we will identify some competitions to prep for. In the meantime, please join us on Thursdays and Saturday for Barbell Technique work.
by BlackFlagAthletics | Jan 4, 2016 | CrossFit WOD
Strength: 1a.) Single Arm KB Front Rack Squat: 3 x 5E 1b.) Bottoms Up KB Walk: 3 x 50 Yds E 1c.) Single Arm KB Deadlift: 3 x 8E WOD: In teams of two, alternate sets to complete as many as possible in 20 minutes of: 500 Meter Row Farmer’s Carry x 75 Yards Optional...
by BlackFlagAthletics | Jan 4, 2016 | CrossFit WOD
Hope everyone is off to a GREAT start for the new year! Hopefully you had a chance to review some of the notes on programming from the post on Saturday and are looking forward to “THE OPEN” prep work for the next 8 weeks! We really encourage all of our...
