by BlackFlagAthletics | Mar 4, 2016 | CrossFit WOD
1.) PreHab/ Flex – 4 Direction Banded Moster Walk (band around feet): – Wall SLide – A Skip x 2 – Butt Kicks x 2 – Inverted Toe Touch fwd/bwd 2.) Prep: – Squatted MB Pass (in a circle of 8, sit in a squat and pass the Med Ball...
by BlackFlagAthletics | Mar 1, 2016 | CrossFit WOD
PreHab (0-3) – SL Med Ball Catch: 2 x 10E Warm-Up (4-6) 2:00 Run, Ride or Row Dynamic Flex (7 – 12) – Leg Swing Series on Rig Olympic/ Skill/ Prep 15 – 20 1.) Olympic Complex Round 1 (bar): 3 Clean Grip Deadlift, 3 Hang Power Clean, 3 Front...
by BlackFlagAthletics | Mar 1, 2016 | CrossFit WOD
PreHab (0-3): 2 rounds: – Reach, Roll & Lift 8xE – Puppy Stretch (active) x 6 Warm-Up/Dynamic Flex (3-10): – Bear Crawl Fwd/ Bwd – Inchworm – Russian March – Hollow Rock 30 sec. – Arch Rock 30 sec. – HS Hold 30 sec....
by BlackFlagAthletics | Feb 29, 2016 | CrossFit WOD
Open Peeps: Today is the last day to get judged and get your score submitted for 16.1. Please let Tom or one of the coaches know if you still need to be judged. Thanks (0-2) PreHab – Static Glute Bridge w/ Extension (2-8) Warm-Up: – A Skip Fwd/ Bwd x 2...
by BlackFlagAthletics | Feb 26, 2016 | CrossFit WOD
Great Job Everyone – Very Proud of the Fam! Warm – Up/ Dynamic Flex: – Coaches Choice Strength 1.) Power Clean: 5 x 2 @ 70% PARTNER WOD: 10 Rounds – 10 KBS @ 70/53 – 10 Cal Air Assault * 1 Person work/ 1 Person Rest Saturday Challenge:...
