WOD BLOG

10.14.17

CrossFit 904: Jacksonville, FL MetCon: A. For Time 10 Thrusters (115,80) Change Weights 8 Thrusters (135,95) Change Weights 6 Thrusters (155,105) Change Weights 4 Thrusters (185,125) Change Weights 2 Thrusters (205,145) then B. 3 RFT 500M Row 12 Burpees 21 Box Jumps...

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10.13.17

CrossFit 904: Jacksonville, FL Strength: Back Squat 4x5 at 85% MetCon: For Time 15-10-5 KBS (2,1.5) Toes to Bar 800M Run with Medball (20,14) 5-10-15 Reps of KBS (2,1.5) Toes to Bar Extra Work: 1. Snatch 2 @70% 2 @75% 2 @80% 2 @85% 1 @90% 1 @95% 2. Snatch Pull 4x2...

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10.12.17

CrossFit 904: Jacksonville, FL Strength: Snatch 2 at 70& 2 at 80% 1 at 90% 1 at 95% MetCon: EMOM 24 Min 1: 15 Wallballs Min 2: 12 Hand release pushups Min 3: 9 Power Snatch (95/65) Min 4: 6 Strict Pullups Extra Work: Mobility or make up missed extra work from...

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10.11.17

CrossFit 904: Jacksonville, FL Strength: Push Press 5x5 at 80% Push Jerk 5x5 at 80% Deadlift 5x5 at 80% Extra Work: 1. Assault Bike 10 Minutes at a steady...

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10.10.17

CrossFit 904: Jacksonville, FL Strength: Clean and Jerk 2 at 70% 2 at 80% 1 at 90% 1x1 at 95% MetCon: 3 Minute AMRAP, 3 Minute Rest 21 Cal Row 21 Burpees Over the Rower Max Thrusters (75,55) 3 Minute AMRAP, 3 Minute Rest 18 Cal Row 18 Burpees Over the Rower Max...

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10.9.17

CrossFit 904: Jacksonville, FL Strength: Front Squat 5x4 at 85% MetCon: 3 Rounds For Time: 400M Run 15 Clean and Jerks (115,75) 75 Double Unders Extra Work: 1. Clean and Jerk 2 @70% 2 @75% 2 @80% 2 @85% 1 @90% 1 @95% 2. Clean Pull 4x2 @110% 3. In 2 Minutes 1:25 Row...

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10.7.17

CrossFit 904: Jacksonville, FL MetCon: Teams of 3: 10k Row Athletes change every 250m Extra Work: 5 Sets Each A1. 5 Bench Press A2. 5 Deadlift *70-75%, alternate...

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10.6.17

CrossFit 904: Jacksonville, FL Strength: Back Squat 4x5 @83% MetCon: "Heartbreak Kid" from CFNE 3 Rounds For time: 10 Front Squats (185/125) 20 Chest to Bar Pull-Ups 50 Double Unders Extra Work: A. Snatch 2 @70% 2 @75% 2 @80% 2 @85% 3x1 @90% B. Snatch Pull 4x3...

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10.5.17

CrossFit 904: Jacksonville, FL MetCon: Teams of 2 100 Deadlift (185,125) 100 Burpees 100 Box Jump Overs 100 KBS (1.5,1) Extra Work: Make up missed strength work from the week. Or spend time working on...

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10.4.17

CrossFit 904: Jacksonville, FL Strength: Push Press -5x4 @80% MetCon: AMRAP 7 Power Snatch (115/75) EMOM: 10 Wall Balls (20/14) Wall Balls start on the 0:00 Extra Work: A. Power Jerk 3x5 @80% B. Power Clean 5x4 @80% C. Chest to Bar Pullup Test Max Reps in 1...

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UPCOMING EVENTS

Sat, October 21st
Director’s Cut Competition