Welcome to Black Flag CrossFit

WEDNESDAY: April 23rd

STRENGTH: 1 Hang Clean + 1 Clean (not TnG) @ 75-80% Partner WOD: 5 rounds for time: 5 Hang Power Clean @ 135/95 15 Wall Ball 25 DU (scale 1 min DU Attempt) *one athlete complete a full round and then the athlete completes full round…once both have done one round that counts as one round....

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TUESDAY: April 22nd

STRENGTH: EMOM x 10 2-4 UB Ring or Bar MU or ALT EMOM x 10 Even – 5 Strict Chin ups Odd – 5 Ring Dips WOD: 10 min AMRAP: 400m Row 20 KB Swing @ 55/35 15 Burpees...

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MONDAY: April 21st

STRENGTH: 2:30 min Rest Back Squat 2×8 @ 65, 70%, 2×6 @ 80, 85% WOD: 3 rounds for time: 400m Run 15 HSPU 15 T2B...

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SATURDAY: April 19th

STRENGTH: 3 sets: No Time 4 L-Pull ups (scale-strict pull ups) 40 DU (scale 90 sec AMRAP) 4 Wall Walks (be smart and safe, only go as far as you are comfortable) WOD: 9-7-5 for time: Power Snatch @ 155/105 Bar MU (Scale 2x Burpee Pull ups)...

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FRIDAY: April 18th

STRENGTH: Rest 2:30 b/w sets Front Squat 4×5 @ 60, 65, 70, 75% 1RM WOD: 4 sets for total reps: 1 min Cal Row -30sec Rest 1 min Push Jerk @ 135/95 -30 sec Rest 1 min Burpees -30 sec Rest...

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WEDNESDAY: April 16th

STRENGTH: 4 sets: every 2:30 1 Snatch + 1 Hang Snatch WOD: 15 min AMRAP: 6 Hang Power Snatch @ 135 12 Pistols 12 HR Push ups...

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TUESDAY: April 15th

STRENGTH: 3 sets: No time 3-5 Strict Chin ups 3-5 HSPU (as hard as possible) 5-10 Strict T2B WOD: 3 sets: 3 min Rest –3 min AMRAP: 6 C2B Pull ups 12 KB Swing @ 55/35 6 Box jump step down @ 24/20...

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Hours

Monday-Friday

  • 6:00am – 7:00am WOD
  • 7:00am – 8:00am WOD
  • 11:00am – 12:00pm WOD*
  • 4:30pm – 5:30pm CrossFit Kids & Teens*
  • 5:30pm – 6:30pm WOD
  • 6:30pm – 7:30pm WOD

*M T W F Only
*Crossfit Kids & Teens M W F Only

Saturday

  • 9:00am – 10:00am WOD
  • 10:00am – 11:00pm WOD

Sunday:

  • 9:00am – 10:00am WOD

Location

33750 Lear Industrial Parkway
Avon, Ohio 44011
440.334.6955
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