by BlackFlagAthletics | Feb 18, 2016 | CrossFit WOD
“Of course motivation is not permanent. But then, neither is bathing; but it is something you should do on a regular basis.” Warm-Up: – 1000m Row 2 Sets of… – Bird Dog – Empty Can Raise – Roll to Stand Dynamic Flex: – Knee Hug,...
by BlackFlagAthletics | Feb 16, 2016 | CrossFit WOD
“The only way of finding the limits of the possible is by going beyond them into the impossible.” Warm-Up: – Lax Ball Foot – SL MB Catch – KB Windmill – Back Pedal to Jog – Scap Pushup Dynamic Flex: – Lateral MArch...
by BlackFlagAthletics | Feb 16, 2016 | CrossFit WOD
Warm-Up: – 4 Laps – Anchored Thoracic Mobility – Banded/ Anchored Frog Prep/ Dynamic Flex: – 5E SA OH KB Squat (light to moderate wt) – 5 Inchworm – 15 yard Russian March – 5E SA OH KB Squat – 5 Squat Jumps Olympic: 1.)...
by BlackFlagAthletics | Feb 15, 2016 | CrossFit WOD
Warm-Up: – 2:00 Run, Ride or Row 2 Rounds: – Standing Hip Abduction (no support) – Static lateral Lunge – Back Roll (to stand if possible) Dynamic Flex (Prep): 2 Rounds – RDL Clean – Banded Reverse Lunge w/ Row – Turkish Get...
by BlackFlagAthletics | Feb 12, 2016 | CrossFit WOD
Warm-Up: “PVC Party” Dynamic Flex/Prep: – 15 Hollow Rock – Inchworm – 10 Light Press w/ Barbell – 30 sec. HS Hold Strength: 1.) Push Press: 5 x 3, every 2 min, building WOD: 14 min AMRAP – 60 Cal Row – 50 T2B – 40...
