by BlackFlagAthletics | Feb 11, 2016 | CrossFit WOD
“Do you want to know who you are? Don’t ask. Act! Action will delineate and define you.” Warm-Up: – Roll Glut 2 Sets – Reach, Roll & Lift – Bird Dog – Empty Can Dynamic Flex: – Super Lunge – Reverse Lunge w/ Twist –...
by BlackFlagAthletics | Feb 9, 2016 | CrossFit WOD
“The way to get started is to quit talking and begin doing. ” Warm-Up: 2 Rounds – 10E SL Catch – 8E KB Windmill – light – 25yd E Back Pedal to Jog – 10 Banded Straight Arm Lat Pulldown Dynamic Flex: – Lateral March – Lateral...
by BlackFlagAthletics | Feb 8, 2016 | CrossFit WOD
Monostructural/ Oxidative: break into two groups: Group A: 1000m Row at a damper setting of 1 – first 500 easy/ second 500 aggressive, but sustainable pace Group B: 4:00 Air Assault – 3 min easy pace/ 1 min aggressive, but sustainable pace. *Immediately...
by BlackFlagAthletics | Feb 7, 2016 | CrossFit WOD
Warm-Up: 4 laps around the gym Banded Reverse Lunge w/Row Active Wall Calf Dynamic/ Prep (BB): 10 Good Morning 8 Back Squat 6 Clean Dead Lift 4 Hang High Pull 2 Tall Clean 10 Front Squat 5 Squat Jump Olympic: 1.) Clean: 5 Min to Build to 70% 2.) Clean: 10 min to find...
by BlackFlagAthletics | Feb 5, 2016 | CrossFit WOD
Warm-Up: – 4 Direction (10 Yard Each) Low Crawl – “PVC Party” – Sumo Squat to Stand Dynamic Flex/ Prep (BB): – Snatch Grip RDL – High Pull – Power Snatch – Sn. Grip Push Press – Sn. Balance – OHS...
