by BlackFlagAthletics | Nov 8, 2015 | CrossFit WOD
Great Job last week Fam! We have reviewed the numbers presented and will now start the process of enhancing the quality of the components of fitness. We will present some new and/or different training philosophies and modalities to the community throughout the next...
by BlackFlagAthletics | Nov 6, 2015 | CrossFit WOD
Awesome week #Fam! Let’s have a little bit of fun today as we start our new cycle on Monday! More awesome news… NOOMA will be in the house sampling (and training). See you in the A.M.! Warm-Up: 2 min bike, run or row 5 min Freeze Tag Dynamic Flex: – Leg...
by BlackFlagAthletics | Nov 6, 2015 | CrossFit WOD
Prep: Muscle Snatch – 5, 4, 3 (ascending weights) 1.) Snatch – heavy single 2.) Clean & Jerk – Heavy single 3.) Back Squat: 1r x 5s @ 90% 4.) Clean Pull: 3 x 3 115% Accessory: -Weighted Back Extension – 3×10 -Hanging Leg Raise –...
by BlackFlagAthletics | Nov 6, 2015 | CrossFit WOD
Very proud of the entire #BlackFlagFam for destroying this week of testing as we enter our final day of testing. Hopefully, you now have a better understanding of your strengths and weaknesses as well as your overall level of fitness. We will be charting all the data...
by BlackFlagAthletics | Nov 3, 2015 | CrossFit WOD
Prep: Tall Clean – 3 x 3 (light) 1.) Clean + Jerk Dip: 3+1@75%, 3+1 x 2s @80%, 2+1 x 2s @ 85% 2.) Power Jerk: 3r@75%x3, 3rx2s@80%, 2rx2s@85% 3.) Pause Front Squat + Front Squat: 1r+1rx5s@ 70% 4.) Clean Deadlift: 3r@100%, 3r@ 105%, 3r@110% Accessory -Weighted...
