by BlackFlagAthletics | Jan 21, 2016 | CrossFit WOD
Just wanted to say that everyone is doing a GREAT job! Saturday will be our next in house mini clinic featuring Coach Pete and Rowing Efficiency. Warm-Up: – Fwd/ Bwd/ Lat x 2 each – Banded Straight Arm Pulldown – Static Glute Bridge w/ Extension...
by BlackFlagAthletics | Jan 19, 2016 | CrossFit WOD
Warm-Up: – Hip Add/ Abduction – Quad Hip Rotations – Partner MB Toss – Lateral – Speed Ladder Dynamic Flex: – Transverse Super Lunge – Rev. Lung w/ Twist – 5-10-5 Prep (BB): – Kang Squat – Tall Clean + Front...
by BlackFlagAthletics | Jan 18, 2016 | CrossFit WOD
Warm-Up: 2 Rounds – SL Catch – KB Windmill (light) – Running Man – SL Depth Drop (12″) Dynamic Flex: – Lat March R/L – Lat Skip – Lat Lunge – Lat Russian Skip – Half Speed Sled Pulls Speed/ Core: Every 2 min...
by BlackFlagAthletics | Jan 18, 2016 | CrossFit WOD
Strength; 1a.) Front Squat 3 x 6-8 Rest 60 seconds 1b.) Row 3 x 250M Rest 60 seconds 1c.) Up n Down Plank: 3 x 8-10 Rest 60 seconds WOD: 6 Min EMOM 3 Deadlift 3 Burpees 6 Deadlift 6 Burpees 9 Deadlift 9 Burpees 12 Deadlift 12 Burpees etc… Accessory: 1.) Single...
by BlackFlagAthletics | Jan 18, 2016 | CrossFit WOD
First and foremost, a HUGE ‘Thank You’ to the members of the #BlackFlagFam that came out to Grafton over the weekend to support all those competing! We have an amazing community and it’s all because of you! Second… CONGRATULATIONS to Rick, Jay and...