by BlackFlagAthletics | Mar 29, 2016 | CrossFit WOD
Warm-Up: – Med Ball Catch 1:30 Dynamic Flex: – Super Lunge – Straight Leg March – Lateral Lunge Strength: 9 Min ALT EMOM – 20 yard Bear Crawl Sled Drag – 10 Static Lateral Lunge w/ BB – 8 Kneeling Jump MetCon 20 min: Every 5...
by BlackFlagAthletics | Mar 28, 2016 | CrossFit WOD
Warm-Up/ PreHab: 500m Row Cuban Press Prep: 2 Rounds: – Good Morning – Hang High Pull – Clean Deadlift – Power Clean – Push Press Olympic/ Strength: 10 Min Alt EMOM (try to build each round) – 5 Single Arm DB Push Press + 5 SA OH...
by BlackFlagAthletics | Mar 27, 2016 | CrossFit WOD
Congratulations to all our OPEN Athletes! You Did It! And a special Thank You to all our members for your patience during those busy Friday evenings. Now, back to work 🙂 Warm-Up/ PreHab: Zig Zag Run x 4 2 Rounds: – 5E Quad Hip Rotations – 20 Plank w/...
by BlackFlagAthletics | Mar 26, 2016 | CrossFit WOD
GREAT JOB to everyone who completed the 2016 OPEN! You guys were awesome and I am so proud to each and every one of you. I also sincerely appreciate the efforts of the entire coaching staff and the members of the #BlackFlagFam that took the time to judge our athletes....
by BlackFlagAthletics | Mar 22, 2016 | CrossFit WOD
Warm-Up: 2 Rounds 1:00 Run, Ride or Row DeadBug (wtd) if Possible Dynamic Flex: – Lateral Lunge – Push-Up + Inchworm – 10 Air Squat w/ Review Skill: 3 Rounds not for time – 5E KB Windmill – 5-15 Sec. L Sit – 8 Alt. Pistols Strength:...
