by BlackFlagAthletics | Dec 21, 2015 | CrossFit WOD
Warm-Up (2 Sets): – 15 Prone Y – 15 Banded Straight Arm Pull Down – 20 sec. Rig Supported Squat (hold in seated position) – 2 Laps Around gym Dynamic Flex (PVC/ Barbell): – “Kang” Squat to Press – Hang Pull – Tall...
by BlackFlagAthletics | Dec 20, 2015 | CrossFit WOD
1.) Hang Clean: 6r @ 60%, 4r x 2s@70% 2.) Snatch: 3r x 4s @80% 3.) Snatch Pull + Snatch: 2r + 1r x 3s @ 70% 4.) Snatch Grip BNP: 3 x 3 5.) Squat: 3r @ 70%, 3r x 3s @80%
by BlackFlagAthletics | Dec 20, 2015 | CrossFit WOD
Strength: 1a.) Ring Dips/ Box Dips/ Push Ups: 3 x 8 1b.) Pull Ups/ Banded Lat Pull Down (kneeling): 3 x max reps/ 15 Rest 45 In teams of 5, complete 3 sets each of: 15 Calorie air Assault 20 Box Jumps/ Step Ups 25 Sit-Ups 30 Air Squats Teams line up single file and...
by BlackFlagAthletics | Dec 20, 2015 | CrossFit WOD
Great job the last two weeks as both the volume and intensity (thrusters anyone :)) increased as we peaked during weeks 5 & 6 during this cycle. We will de-load a bit this week with the hopes of setting HUGE PR’s the week after the Christmas Holiday. Also,...
by BlackFlagAthletics | Dec 19, 2015 | CrossFit WOD
Party Time! Remember there is only one class tomorrow at 9:00am. “Cookies & Cocktails” (and Sock Exchange) to follow the workout! Mmmmmm, what shall we do tomorrow morning… I guess you will have to show up to find out :). Here’s a hint,...
