by BlackFlagAthletics | Feb 4, 2016 | CrossFit WOD
Great job this week fam! Warm-Up (2 Rounds): – Partner MB Shuffle – 25 Yd Bottoms Up KB Walk – 30 sec. Hollow Rock Dynamic Flex: – Super Lunge – Reverse Lunge w/ Twist – A Skip – Lateral Straight Leg Skip – 10 Air Squats...
by BlackFlagAthletics | Feb 3, 2016 | CrossFit WOD
Monostructural/ Oxidative: Row: 2 sets 3 x 500m w/ Damper Setting of 1 -focus on technique and efficiency. Rest = 1:00 b/t Reps & 3:00 Between Sets 5 Min REST 16 Min EMOM: – 5 Wtd Box Jumps w/ Step Down (Holding DB’s at your side) – 10-15 GHD...
by BlackFlagAthletics | Feb 2, 2016 | CrossFit WOD
Reminder: If you registered for the Open, please let me know. Warm-Up: – Side Lying Hip Adduction/ Abduction – Side Lying Windmill – Running Man – Quadruped Hip Extension Dynamic Flex: – “Ride The Bus” Quad Smash w/ Knee...
by BlackFlagAthletics | Feb 1, 2016 | CrossFit WOD
Hey All – Please make sure to let me know if you signed up for the OPEN so I can get you up on the wall at BFA. Also, I know some of you have helped out as judges in the past. If you have an interest, let me know and head to the Games website to take the Judges...
by BlackFlagAthletics | Jan 29, 2016 | CrossFit WOD
Warm-Up/ Dynamic: – Four Corner Monster Walk w/3-5 Push Up + (Scap): (5 PU+) + 20 Yard Fwd/ (5 PU+) 10 Yard Right/ (5 PU +) 20 Yard Bwd/ (5 PU +) 10 Yard Left *Sub SCAP PUSHUP for PU + – Super Lunge – 7 Min to Find Teams/ Prep/ Organize/ and build to...
