by BlackFlagAthletics | Nov 10, 2015 | CrossFit WOD
Are you ready for some football???? Put that functional fitness training to the test and join us for a friendly game of touch football! Who: The Black Flag Fam and Friends (all are welcome) What: A Friendly game of touch/flag Football When: Sunday, November 15, 2015...
by BlackFlagAthletics | Nov 9, 2015 | CrossFit WOD
Prep:Tall Clean – 3 x 3 (light) 1.) Clean + Jerk Dip: 3+1 @ 75%, 3r + 1r x 2s 80%, 2r + 1r x 2s @85% 2.) Power Jerk: 3r@75%, 3rx2s @ 80%, 2r x 2s @85% 3.) Pause Front Squat + Front Squat: 1r + 1r x 5s @ 70% 4.) Halting Clean Deadlift to mid-thigh: 3r@100%,...
by BlackFlagAthletics | Nov 9, 2015 | CrossFit WOD
Warm-Up: 2 min ride, row or run Dynamic Flex – PVC Lunging Dislocates + OHS – Barbell Kang Squat x 5 – Hang Power shrug x 10 – Hang High Pull X 10 – Thruster x 5 Olympic Prep: Snatch Push Press + OHS w/ Pause in Bottom: 2 + 2 @ 65% 2 + 2...
by BlackFlagAthletics | Nov 8, 2015 | CrossFit WOD
Prep: Tall Snatch – 3 x 3 (light) 1.) Snatch: 3r @ 75%, 2r@ 80%, 2r @ 85%, 1r x 3s @ 90%x 2.) Jerk: 3r@ 75%, 2r @ 80%, 2r @ 85%, 1r x 3s@ 90% 3.) Pause Front Squat + Front Squat 1r + 1r x 5s @ 70% Accessory: -Weighted Back Extension – 3×10 -Hanging...
by BlackFlagAthletics | Nov 8, 2015 | CrossFit WOD
Team WOD: 25 Min for Time 1.) 5 Burpees + 5 KBS 2.) 10 Air Squats + 5 Ring Rows 3.) 200m Run All Three partners are working at one station at a time and can only rotate when all three members are complete with their work at their...
