by BlackFlagAthletics | Jan 11, 2016 | CrossFit WOD
Warm-Up: – 500m Row – No Strap 2 sets: – Bird Dog – Empty Can Raise Dynamic Flex: – Floor Mobility Series – 3-5 Burpee Pull Up Gymnastic Skill: 1.) Ring Swings: 3 x 10 – Every 90 sec 2.) Horizontal Hip Drive: 3 x 10 3.) Seated...
by BlackFlagAthletics | Jan 8, 2016 | CrossFit WOD
* Reminder tomorrow at 10:00 is the first mini clinic. Stick around post WOD for an hour and learn/improve your DU technique with Coach Heather. Warm-Up: – Roll Out Lat 2 Rounds of: – 4 Direction Low Crawl – Scap Elevation Depression...
by BlackFlagAthletics | Jan 7, 2016 | CrossFit WOD
Strength: 1a.) Front Squat 3 x 6-8 Rest 10 seconds 1b.) Kettlebell Swings 3 x 15-20 Rest 60 seconds 1c.) Turkish Get-Up 3 x 1-2 Rest 60 seconds 1d.) DB Row: 3 x 8 WOD 1: In Teams of Two, alternate every 5 Reps: 5 min AMRAP: 10 Dead Lift 10 DB S2OH Rest 3 minutes WOD...
by BlackFlagAthletics | Jan 7, 2016 | CrossFit WOD
Warm-Up/ Prep: – First Rib/ Shoulder Smash – 30 Jumping Jacks – Banded Reverse Lunge Dynamic Flex/ Prep: – Inchworm – Russian March – Reverse Lunge w/ Twist – A Skip – fwd/bwd – Dislocates/ OHS Olympic: 1.) 2...
by BlackFlagAthletics | Jan 6, 2016 | CrossFit WOD
Strength 1: 1a. Barbell Shoulder Press 5 x 6 Rest 45 seconds 1b. Supine Single-Leg Hip Bridge 5 x 6E Rest 45 seconds WOD: 9 min AMRAP: 3 L-Seated DB Presses 6 Ring or Stationary Dips 9 Push-Ups Strength 2: 6 min EMOM: 8-10 Supine Ring Rows 45 Second...
