by BlackFlagAthletics | May 29, 2016 | CrossFit WOD
ONLY ONE CLASS TODAY – 9:00am WHY WE DO IT: http://boxlifemagazine.com/murph-why-we-do-it/ “MURPH” 1 MILE RUN 100 PULL UPS 200 PUSH UPS 300 AIR SQUATS 1 MILE RUN (partition the pull ups, push ups, air squats as needed) *weight vest will NOT be...
by BlackFlagAthletics | May 28, 2016 | CrossFit WOD
Warm Up: – Tabata Burpees – Sumo Squat to Stand – Squat W/ Reach Strength: Back Squat: 5 x 5 – @ AHAP (first set @ 70%) – Every 2:30 MetCon: Partner Workout Every 3:00 for 18:00 (6 sets) Alternating Rounds of – 20 KBS @ 53/35 + 40...
by BlackFlagAthletics | May 27, 2016 | CrossFit WOD
** Remember to join us after the 5:30pm class to say good bye and good luck to Coach Mark and the the Pacheco family.** Pre-Class Mobility: – Banded Lat – Pec Minor Warm-Up: – 2:00 Row, Ride, Run – Roll Calf – Super Lunge – Reverse...
by BlackFlagAthletics | May 25, 2016 | CrossFit WOD
Warm Up Core Temp: a. 30 sec ride/ 30 sec rest x 5 Soft Tissue: a. Thoracic Spine b. External Rotators Dynamic Mobility: a. Lateral March x 10 yds E b. Lateral Skip x 10 yds E c. Inchworm x 5 d. Lateral Lunge to Drop Lunge x 5E PreHab/ Activation Series: 2 rounds a....
by BlackFlagAthletics | May 24, 2016 | CrossFit WOD
Warm Up Core Temp: a. 500m Row Dynamic Flex/ Mobility: – Wrist Circle x 10E – Elbow Circles x 10E – Arm Circles x 10E (Fwd/ Bwd) – Arm Rotations x 10E – Sumo Squat to Stand: x 6 – Sampson Lunge w/ Extension – Leg Swing (2...
by BlackFlagAthletics | May 23, 2016 | CrossFit WOD
Core Temp: 600m Run/ 600m Row Soft Tissue: b. Lax Ball Trap/ First Rib c. Lax Ball SubScap Mobility/ Dynamic Flex: a. Supine Wipers b. Supine Up-N-Over c. Supine Leg Swing d. Side Lying Windmill e. Prone Scorpion f. Prone Cobra – 3 Postions w/ Toes together,...
