by BlackFlagAthletics | Jul 31, 2016 | CrossFit WOD
Warm-Up: 4 Direction Duck Walk Dynamic Flex: – Super Lunge – Reverse Lunge w/ 2 Twist – Lateral Lunge – Drop Lunge in Place PreHab/Activation: 2 Rounds – Push Up to Down Dog x 5 – Stagger Stance Good Morning x 5E – Single Arm...
by BlackFlagAthletics | Jul 29, 2016 | CrossFit WOD
Warm/ Dynamic Flex: – Coaches Choice Olympic: 1. Jerk Review 10:00 2. Jerk: 10:00 EMOM @ 50-70% Partner WOD: For Time: – 50 Synchronized Wall Balls @ 20/14 – 50 Alternating (every 5 reps) S2OH @ 155/105 – 50 Synchronized Bar Facing Burpees...
by BlackFlagAthletics | Jul 28, 2016 | CrossFit WOD
PreClass: Roll Ham/Glute/ IT Warm-up: Skip Series Dynamic Flex: – Leg Swing to sampson lunge – Sumo Stance Inchworm – Walking X Over Hugs (arm swing) PreHab/Activation: 2 Rounds – Single Arm UpRight Row x 10E – PVC Cuban Press x 10...
by BlackFlagAthletics | Jul 26, 2016 | CrossFit WOD
PreClass: 1:00 Vibe Plate/ Roll Quads Warm Up: – Skip Series Dynamic Flex: – Lateral Lunge – Drop Lunge in Place – Knee Hug to Toe Touch Prep/ Activation: 2 Rounds – Barbell OH Hold 30 sec – Plank T x 10 – Lateral Step Up x 5E...
by BlackFlagAthletics | Jul 25, 2016 | CrossFit WOD
Hey Fam, in case you haven’t seen the news on Facebook or heard through a friend, we are now providing our WODs via a free app for your smart phone. Get the daily wod and track your PRs all in one place. Download SugarWOD for your iPhone or Android and...
by BlackFlagAthletics | Jul 24, 2016 | CrossFit WOD
PLEASE REMEMBER TO VOTE FOR BLACK FLAG FOR THE BEST OF CLEVELAND 2016: http://cleveland.cityvoter.com/black-flag-athletics-home-of-black-flag-crossfit/biz/657432 Warm-Up: 2 Rounds – 100m Run + Lateral Hurdle Mobility Warm-Up 2: – 4 Direction monster walk...
