Black Flag Crossfit

Tuesday, March 11th

Strength: Back Squat 5×2 @80% WOD: 4 rounds for time: 12 Thrusters 95/65# 12 T2B...

MONDAY: March 10th

STRENGTH: Alt EMOM x 10 Even – 3 Hang Power Clean @ 65% Odd – 3, 6, or 9 UB HSPU WOD: 3 sets: Every 5 min Each is for time: 250m Row 20 KB Swing @ 55/35 15 Burpees...

STRENGTH: 2 min rest b/w Back Squat 4×2 – Build to a heavy but not maximal double WOD: For total reps: 90 sec Cal Row -30 sec rest 90 sec Wall Ball -30 sec rest 90 sec C2B Pull up -30 sec,rest 90 sec Burpee Box Jump Over ...

MONDAY: March 3rd

STRENGTH: 3 sets: Every 3 min 3 TnG Power Snatch @ 70% 3 Burpee MU *scale 5 Burpee C2B Pull ups WOD: 3 rounds for reps: 3 min AMRAP 6 OH Squat @ 95/65 6 Burpees to 6″ Target 6 T2B * 3 min rest...

WEDNESDAY: Feb 26th

SKILL: Alt EMOM x 8 min Even – 3 UB MU/5 HSPU Odd – 5, 10, 20, or 30 UB DU WOD: 1k Row Time Trial -5 min rest 750m Time Trial @ 1k split pace -5 min rest 500m row @ 1k split pace...

TUESDAY: Feb 25th

STRENGTH: 2 Power Snatch – 1st set @ 70%, 2nd @ 75%, 3-5 @ 80-85% 1RM – No higher WOD: 4 rounds for time: 15 KB Swing @ 55/35 15 Box Jumps @ 24/20″...

MONDAY: Feb 24th

STRENGTH: 4 sets: Every 4 min 1 Clean + 4 Front Squats – Increase # each set 12 C2B Pull ups WOD: 4 sets: Every 4 min 250m Row 20 Wall Balls 15 Burpees to 6″ Target Make sure to check your email in the morning, those of you signed up for the newsletter/updates will have a fun surprise! Those of you that have not signed up, make sure to put your name on the sign up sheet in the locker room!...

Welcome to Black Flag CrossFit

Tuesday, March 11th

MONDAY: March 10th

TUESDAY: March 4th

MONDAY: March 3rd

WEDNESDAY: Feb 26th

TUESDAY: Feb 25th

MONDAY: Feb 24th

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