by BlackFlagAthletics | Mar 13, 2016 | CrossFit WOD
Warm-Up/ PreHab (0-5): 2 rounds – Skip Series – Cuban Press Dynamic Flex (6-10): – Super Lunge – Inchworm with T Push Up – Inverted Toe Touch Fwd/Bwd Gymnastic Skill (10-15): 1) 2 Strict Ring Dip + 5 Sec L Sit: 3 x 3 Strength (17-29): 2.)...
by BlackFlagAthletics | Mar 12, 2016 | CrossFit WOD
Two Things: 1.) GREAT JOB on 16.3 – VERY PROUD OF EVERYONE 2.) ALL SCALED OPEN COMPETITORS NEED TO DOUBLE CHECK THEIR SCORE SHEETS AT THE GYM. IF YOUR JUDGE USED AN RX SCORE SHEET FOR A SCALED WORKOUT, IT DID NOT ACCOUNT FOR THE EXTRA TWO REPS PER ROUND (5 C2B...
by BlackFlagAthletics | Mar 8, 2016 | CrossFit WOD
Warm-Up: Tabata Jumping Jacks PreHab: Alt Single Leg Hop – Stick the landing – 8E Dynamic Flex – Sumo Squat to Stand – Inchworm Skill: 4 Sets – 15 Hollow to Arch on Rig w/ AbMat Between Feet – 5 Good Morning @ heavy 30 Min Alt EMOM:...
by BlackFlagAthletics | Mar 8, 2016 | CrossFit WOD
Warm-Up: -Roll Glute/ Quad -500m Row Dynamic Flex: – Knee Hug, Quad, Leg Cradle – Super Lunge – Russian March – A Skip – B Skip – 1/2 Jog, 3/4 run, full speed MetCon: 6 Rounds for Time: 22 Min CAP – 200m Run – 14 Wall...
by BlackFlagAthletics | Mar 7, 2016 | CrossFit WOD
1.) Warm-Up/ PreHab (0-5): a. 4 Laps around gym b1. Cuban Press: 2 x 8 b2. Bird Dog: 2 x 10E 2.) Dynamic Prep (5-10) – Lateral Lunge – Butt Kicks – Lateral Skip R/L (YOU MAY REDO 16.2 IN PLACE OF OTHER WORK TODAY) 3.) OHS/Snatch Review (PVC: 11-14)...
