by BlackFlagAthletics | Nov 13, 2015 | CrossFit WOD
*No PLUS work today* *BFA Turkey Bowl – Sunday morning at 11:00am* Hope you can join us for some fun and football! Warm-Up: MedBall Warmup Dynamic Flex: – Good Morning – Squat – Dislocates – Sampson Lunge – Reverse Lunge w/ Twist...
by BlackFlagAthletics | Nov 12, 2015 | CrossFit WOD
Strength: 1a.) Deadlift: 5 x 5 1b.) Eccentric Pull Up (start at top and lower down as slow as possible): 5 x 2 Partner WOD: 5 Rounds of: – 10 Thrusters – 90 Yard Shuttle Run Partner 1 completes one round before partner 2...
by BlackFlagAthletics | Nov 12, 2015 | CrossFit WOD
Prep: Sots Press 5, 4, 3 (ascending weights) 1.) Power Clean: 3r@75%, 3rx2s@80%, 2rx2s@85% 2.) Overhead Squat: 2r@75%, 2r@80%, 2rx3s@85% 3.) Snatch Grip Push Press 5rx2s@75%, 5rx3s@80% 4.) Clean Pull 3r@90%, 2r@95%, 2rx3s@100%, 3r@90% Accessory: -Back Extension...
by BlackFlagAthletics | Nov 12, 2015 | CrossFit WOD
Warm-Up: 2 min jog with burpee breaks Dynamic Flex/ Activation: – Windshield Wiper – Side Lying Adduction/ Abduction 20xE – Sumo Squat to Stand – Leg Swings in the Rig (Fwd/Bwd/Rt/Lt) – Straight Arm Lat Pulldown: 2 x 15 Strength: 1.)...
by BlackFlagAthletics | Nov 10, 2015 | CrossFit WOD
Prep: Snatch Press – 5, 4, 3 (ascending weights) 1.) Power Snatch: 3r@70%, 3rx2s@75%, 2rx2s@80% 2.) Push Press: 5r@ 70%, 5r@75%, 5r@80% 3.)Snatch Pull:3r@90%, 3r@95%, 3rx2s@100%, 3r@95% Accessory: -Back Extension – 3×15 -Weighted Plank – 4 x...
