by BlackFlagAthletics | Jan 28, 2016 | CrossFit WOD
Warm-Up: – Skip Series (Fwd/Bwd/Lat) 3 Rounds – 10 Banded Straight Arm Pulldown – 20 Static Glut Bridge w/ Extension – 50 yd Front Rack KB Walk @ easy to moderate load Prep w/ BB: – Kang Squat – Sn. Grip Push Press – Snatch...
by BlackFlagAthletics | Jan 27, 2016 | CrossFit WOD
Warm-Up: – Quad Hip Rotations – Partner MB Rotational Toss – SL MB Catch – Drop Jump on Plate (stick the landing) Dynamic Flex: – Lateral March + Skip – Lateral Lunge – 5 – 10 – 5 Strength/ Skill: 12 min ALT. EMOM...
by BlackFlagAthletics | Jan 26, 2016 | CrossFit WOD
Warm-Up (w/ light DB): – 10 Upright Row – 10 Curl to Press – 10 Lunge (5e) – 10 Thruster – 10 DB Hang Snatch Mono-structural: 4 x 500m Row 2/ 1:00 min Rest – Faster Each Round Gymnastic Skill (Every 90 sec) 1.) Ring Swing: 2 x 14...
by BlackFlagAthletics | Jan 25, 2016 | CrossFit WOD
Remember to Register for the CrossFit Open so that you can take part in our SUPER SUNDAY event the last week of the Open! https://games.crossfit.com/cf/login?returnTo=%2Fregister-athlete&flow=games Warm-Up: – 500m Row, Ride, Run – Banded Squat x 20...
by BlackFlagAthletics | Jan 22, 2016 | CrossFit WOD
Warm Up: – Roll Out Lat/ T Spine – Side Lying Windmill – 14 MB Burpee Catch 3 min EMOM Dynamic Flex: – Leg Swing Lunge w/ Lateral Flexion – Inchworm to T Push-Up – 5 Squat Jump – Plank 2 x 30 sec. Gymnastic Skill: 16 min ALT....
