by BlackFlagAthletics | Apr 5, 2016 | CrossFit WOD
Warm-Up/ Dynamic Flex: – Roll Lat – Jumping Jacks: 20 sec on/ 10 off x 4 – Lateral Lunge – Crossover w/ Reach Back – A Skip x 2 PreHab: – I, Y, T, W: 2 x 10 – Scap Push Up: 2 x 10 – Bottoms Up KB Carry: 2 x 50 Yards...
by BlackFlagAthletics | Apr 4, 2016 | CrossFit WOD
HOMEWORK: 20 min fast paced walk (in the morning if training in the afternoon or in the evening if training in the morning). Warm-Up/Dynamic Flex: – 2:00 Run, Ride or Row – Knee Hug, Quad, Leg Cradle 3 Rounds: – 20 Hollow Rocks – 20 Arch Rocks...
by BlackFlagAthletics | Apr 4, 2016 | CrossFit WOD
– We are back to work this week so look for more volume and/or greater intensity based on the day :). Something new… – We will be adding a “Homework” section to the training to be completed on your own if you would like. This work will be...
by BlackFlagAthletics | Apr 1, 2016 | CrossFit WOD
Warm-Up: Skip Series SpiderMan Butt Kicks A Skip Jog/Backpedal Prep: MedBall Tennis Partner WOD: Round 1: 250m Row / Max Reps Overhead Squat (95/65) Round 2: 250m Row/ Max Reps Push Press (95/65) Round 3: 250m Row/ Max Reps Sumo Deadlift High pull (95/65) Round 4:...
by BlackFlagAthletics | Apr 1, 2016 | CrossFit WOD
GOTCH YA! HAPPY APRIL FOOLS DAY! The real workout is below – enjoy 🙂 Warm-up: – Roll Ham/Calf – 3 Air Squat + Speed Ladder Drills + Jog x 5 Dynamic Flex: – Floor Mobility Series – Sumo Squat to Stand – A Skip, B Skip Prep: 3 Rounds...
