by BlackFlagAthletics | Dec 9, 2015 | CrossFit WOD
Strength: 1a.) Romanian Deadlift 4 x 8 Rest 45 seconds 1b.) Turkish Get-Ups or Half Get Up 4 x 2E Rest 45 seconds 3.) SA Bent Over Row: 4 x 8E Rest 45 seconds WOD: 21 – 15 – 9 – KBS – Push...
by BlackFlagAthletics | Dec 9, 2015 | CrossFit WOD
Warm-Up: – 30 sec SL stand/ Eyes Closed – Skip/ Shuffle Series – Fwd/ Bwd/ Lateral/ crossover Dynamic Flex – Inchworm – Lateral Lunge – Crossover Step w/ Reach back – Lateral Skip – Crossover Skip Strength 1.) RDL: 3 x 5...
by BlackFlagAthletics | Dec 8, 2015 | CrossFit WOD
NOTE: due to a lack of interest/ involvement I have decided to suspend the “Plus” work. However, if you are still interested in doing extra work, please reach out to me personally and I will be happy to set up for you. [email protected] Thanks Warm-Up (2...
by BlackFlagAthletics | Dec 7, 2015 | CrossFit WOD
TEAM WOD: 30 minute AMRAP In Teams of three – each person works at one station and all rotate together Station 1- 10 Box Jumps 5 Pull-Ups Station 2- 10 Burpees 5 Dumbbell Ground to Overhead Station 3- 200 yard shuttle...
by BlackFlagAthletics | Dec 7, 2015 | CrossFit WOD
A Note on Programming: We are now moving into week five of this seven week cycle and will be retesting in week 8. The goals of this cycle are as follows: 1.) Build Total Body Strength (Squat) 2.) Improved kinesthetic awareness (balance, coordination, movement pattern,...
