by BlackFlagAthletics | Dec 11, 2015 | CrossFit WOD
Join the BFCF Group at 9am or 10am or 1.) Power Snatch + OHS: 2r + 2r x 4s @70% 2.) Snatch Press: 3r x 4s 3.) Front Squat: 2r @ 70%, 2r x 4s @ 80%
by BlackFlagAthletics | Dec 11, 2015 | CrossFit WOD
1.) Above Knee Power Snatch: 3r x 3s @70% 2.) Snatch: 2r x 4s @80% 3.) Snatch Pull from Blocks (above knee): 2r x 4s @ 90% 4.) Behind Neck Jerk: 3r @ 70%, 3r x 3s @ 80% 5.) Back Extension: 3 x 10
by BlackFlagAthletics | Dec 11, 2015 | CrossFit WOD
Warm-Up: Lax Ball Foot (pre class) Static Hold Glute Bridge w/ Extension: 10E Scap Push Up or Push Up Plus 15x/10x “Fartlek” Run around building Dynamic Flex – Good Morning – Squat – Press/ Push Press – Side Side Lunge – Leg...
by BlackFlagAthletics | Dec 11, 2015 | CrossFit WOD
Strength: 18 Min Alternating EMOM – 8 Standing Press – 6 Bent-Over Row (supinated grip) – 16 Alternating Reverse Lunge (Goblet) WOD: 7 Min AMRAP – 10 AbMat Sit Ups – 20 Air Squat or 10 Wall Ball – 200m...
by BlackFlagAthletics | Dec 10, 2015 | CrossFit WOD
**Reminder: There is only ONE evening CrossFit Class at 5:30PM (barbell is at 6:30pm)** *We may be outside of Saturday (weather is showing 62 and sun) dress accordingly* Warm-Up: 2 min Ride, Row Run I, Y, T – 15E 10 Air Squat Dynamic Flex: – Knee Hug +...
