by BlackFlagAthletics | Jul 3, 2016 | CrossFit WOD
“7/4/1776” 7 Rounds for Time 4 Power Cleans @ 185/ 125 9 Pull Ups 8 Burpees After 7 Rounds immediately complete… 76 Air Squats Then partner up for… Recovery: Athletes choice
by BlackFlagAthletics | Jul 1, 2016 | CrossFit WOD
Remember to join us on the 4th of July at 9:00am! Warm-Up: – Back to Front Run 400m – MB Hug Walk x 200m Flex: – Reverse Lunge w/ Lateral Flexion – Knee Hug to Inverted Toe Touch – Inchworm – Butt kicks – Burpee Broad Jumps...
by BlackFlagAthletics | Jul 1, 2016 | CrossFit WOD
PreClass: Vibe Plate: 1:00 stand Roll – Ham/ Glute/ IT/ Quad Warm-Up 1. Core Temp: a. 400m Jog 2. Mobility/ Dynamic Flex: a. Spider Man b. Lateral Lunge c. Step Over W/ Reach Back d. Straight Leg March 3. Activation Series: a. 4 Way Standing Banded Hip b....
by BlackFlagAthletics | Jun 29, 2016 | CrossFit WOD
Warm-Up: – skip series Dynamic Flex/ Mobility: – Super Lunge – Reverse Lunge w/ Twist – Leg Swing (2 Direction): x8E – Hip Gate: x8E – Hurdler: x8E – PVC Dislocates (2 Hand Positions): x 8E Specific Prep (with BB): 2 Sets of...
by BlackFlagAthletics | Jun 27, 2016 | CrossFit WOD
PreClass: Roll Lat, Thoracic Spine Warm-Up: 2:00 Run, Ride or Row Dynamic Flex: – Knee Hug, Quad, Cradle – Inchworm – Lateral Lunge – Drop lunge PreHab/ Activation: 2 rounds – Plank with alternating leg raise (on roller): 10 x E –...
