by BlackFlagAthletics | Jan 6, 2016 | CrossFit WOD
Warm-Up: 2:00 Run, Ride, Row – Banded Ham – 3 Foot Postions – Banded Hip – Standing – Scap Pull Up Dynamic Flex : – Super Lunge Gymnastic Skill 1.) Ring Swings: 3 x 10 (every 90 sec) – Active shoulders, Arms Straight with scap...
by BlackFlagAthletics | Jan 5, 2016 | CrossFit WOD
[vc_row][vc_column][vc_custom_heading text=”Barbell Club Limited to OF3 Until April” google_fonts=”font_family:Droid%20Sans%3Aregular%2C700|font_style:400%20regular%3A400%3Anormal”][/vc_column][/vc_row][vc_row][vc_column][vc_message...
by BlackFlagAthletics | Jan 4, 2016 | CrossFit WOD
Warm-Up: – Trap Smash 2 Rounds: – 2 laps – Half Kneeling Pallof Press R/L Dynamic Flex/ Prep (PVC/BAR) – Kang Squat to Press – Tall Clean – Hang High Pull – Hang Clean + Front Squat – Squat Jump Olympic: 1.) 3 Position...
by BlackFlagAthletics | Jan 4, 2016 | CrossFit WOD
All, There will be no BFB programming until after the CrossFit Open. Once the Open is complete, we will identify some competitions to prep for. In the meantime, please join us on Thursdays and Saturday for Barbell Technique work.
by BlackFlagAthletics | Jan 4, 2016 | CrossFit WOD
Strength: 1a.) Single Arm KB Front Rack Squat: 3 x 5E 1b.) Bottoms Up KB Walk: 3 x 50 Yds E 1c.) Single Arm KB Deadlift: 3 x 8E WOD: In teams of two, alternate sets to complete as many as possible in 20 minutes of: 500 Meter Row Farmer’s Carry x 75 Yards Optional...
