by BlackFlagAthletics | May 30, 2016 | CrossFit WOD
Congrats to all who completed “Murph” yesterday! Warm-Up: 3:00 easy ride on assault bike Banded Lat Wall Calf Banded Ham Couch Stretch 3:00 easy row Bird Dog KB Windmill Dislocates Olympic: – Power Snatch from above knee off blocks: 5 x 3 @ 50-70%...
by BlackFlagAthletics | May 29, 2016 | CrossFit WOD
ONLY ONE CLASS TODAY – 9:00am WHY WE DO IT: http://boxlifemagazine.com/murph-why-we-do-it/ “MURPH” 1 MILE RUN 100 PULL UPS 200 PUSH UPS 300 AIR SQUATS 1 MILE RUN (partition the pull ups, push ups, air squats as needed) *weight vest will NOT be...
by BlackFlagAthletics | May 28, 2016 | CrossFit WOD
Warm Up: – Tabata Burpees – Sumo Squat to Stand – Squat W/ Reach Strength: Back Squat: 5 x 5 – @ AHAP (first set @ 70%) – Every 2:30 MetCon: Partner Workout Every 3:00 for 18:00 (6 sets) Alternating Rounds of – 20 KBS @ 53/35 + 40...
by BlackFlagAthletics | May 27, 2016 | CrossFit WOD
** Remember to join us after the 5:30pm class to say good bye and good luck to Coach Mark and the the Pacheco family.** Pre-Class Mobility: – Banded Lat – Pec Minor Warm-Up: – 2:00 Row, Ride, Run – Roll Calf – Super Lunge – Reverse...
by BlackFlagAthletics | May 25, 2016 | CrossFit WOD
Warm Up Core Temp: a. 30 sec ride/ 30 sec rest x 5 Soft Tissue: a. Thoracic Spine b. External Rotators Dynamic Mobility: a. Lateral March x 10 yds E b. Lateral Skip x 10 yds E c. Inchworm x 5 d. Lateral Lunge to Drop Lunge x 5E PreHab/ Activation Series: 2 rounds a....
