by BlackFlagAthletics | Dec 4, 2015 | CrossFit WOD
*Please remember to bring a sweatshirt, jacket, etc as we will be doing the Farmer’s Carry for the WOD outside.* Warm-Up: 3 Minute Dodgeball Dynamic Flex: – PVC Mobility Olympic Prep (PVC/Bar): 5 Each – Power Shrug – Hang Pull – Tall...
by BlackFlagAthletics | Dec 3, 2015 | CrossFit WOD
*** We will be working outside during the WOD a bit on Saturday so please dress accordingly (right now, weather is showing Sunny and 52)*** Warm-Up x 2: Glute Bridge w/ Adduction (Band) & Abduction (MedBall): 20E 3 laps around gym Dynamic Flex: – Sumo Squat...
by BlackFlagAthletics | Dec 1, 2015 | CrossFit WOD
Strength: 1a.) DB Lunges or Pistol Practice (either to a box or banded): 3 x 6E 1b.) Bottoms Up KB Walk: 3 x 50′ each 1c.) Pull Ups: 3 x 10 WOD: 7 min AMRAP – 40 KBS – 30 Push Press – 20...
by BlackFlagAthletics | Dec 1, 2015 | CrossFit WOD
Warm-Up: 3 Rounds Empty Can Raise x 10 10 Air Squat 7 Ring Row 3 Push Ups Dynamic Flex: Super Lunge Reverse Lunge w/ Twist Inverted Toe Touch Fwd/ Bwd Russian Skip Strength: 1.) Banded (green or blue) RDL: 4 x 6 as heavy as possible. – Every 2:00 Gymnastics: 15...
by BlackFlagAthletics | Nov 30, 2015 | CrossFit WOD
Warm-Up: Floor Mobility – Wipers – Up N Over – Side Lying Windmill – Scorpion – Press Up (toes together, heels out/ Feet wide) – Calf Raise Dynamic Flex: – PVC Mobility Olympic: Prep: 3 Min High Hang Snatch 1.) Snatch: 3x @...
