WOD BLOG

6.29.17

6.29.17

CrossFit 904: Jacksonville, FL Strength: 3 Giant Sets Not For Time: 30 Banded Tricep Extensions 30 Wrist Curls w/ BB 15 Supinated Bent Over Rows MetCon: In 12 Minutes With A Partner 3 Minute Max Cal Row 3 Minute Rest 2 Minutes Max Cal Row 2 Minute Rest 1 Minute Max...

6.28.17

6.28.17

CrossFit 904: Jacksonville, FL MetCon: For Time: 21 - 15 - 9 KBS (2,1.5) 400-200-100m Runs Directly into 18 - 12 - 6 Calorie Row Lateral Burpees Over Bar Directly into 12 - 9 - 6: Squat Cleans (155,105) 200m Run Extra Work: A. Clean Pull 3x3 75% B. Deadlift 5x3 at...

6.27.17

6.27.17

CrossFit 904: Jacksonville, FL Strength: Power Clean 3x3 @ 65% MetCon: From CFNE "Heartbreak Kid" 3 Rounds: 10 Front Squats (185,135) 20 C2B 50 DU Front Squats from the Ground 2:1 Singles Extra Work: Alternate movements A1. 3x10 Strict T2B A2. 3x25 Hip Extensions B....

6.26.17

6.26.17

CrossFit 904: Jacksonville, FL Strength: Overhead Squat or Back Squat 5x3 65% Deload week MetCon: AMRAP 15 15 Box Jump Overs (24,20) 12 Ring Dips 9 Power Cleans (155,105) Sub HRPU for Ring Dips Extra Work: A. Power Snatch (65%/3)3 B. Snatch Pull (75%/3)3 C. 12 EMOM...

2.24.17

2.24.17

CrossFit 904: Jacksonville, FL MetCon: For Time: 1 Mile Run 21 Kettlebell Swings (70,53) 21 Goblet Squats (53,35) 800m Run 15 KB Swings (70,53) 15 Goblet Squats (53,35) 400m Run 9 KB Swings (70,53) 9 Goblet Squats (53,35) Extra Work: A. 9 EMOM 3 Power Cleans + 3 Front...

6.23.17

6.23.17

CrossFit 904: Jacksonville, FL Strength: Snatch or Push Press 1x3 60% 1x3 65% 1x3 70% 1x3 75% 1x2 80% 3x1 85% MetCon: For Time: 21-15-9: Jerks (135,95) C2B Pull-ups Extra Work: A. Clean & Jerk 2 Cleans + 1 Jerk 60% 2 Cleans + 1 Jerk 70% 2 Cleans + 1 Jerk 75% 2...

6.22.17

Strength: 5 x 5 Banded Deadlifts (Blue, Red) MetCon: With a Partner You Go I Go Style 4 Rounds Each (8 Between Partners) Every 90 Seconds 250m/200m Row then Max Med Ball Squat Cleans (20, 14) in Remaining Time

6.21.17

Strength: Power Clean + Front Squat, work up to a heavy single for the day. MetCon: 6 RFT 50 DU 10 T2B 10 SDHP (115,75) Extra Work: A. Clean Pulls 3 x 5 at 90% 2 x 5 at 95% B. Back Squats 5 x 3 at 85%

6.20.17

6.20.17

CrossFit 904: Jacksonville, FL MetCon: AMRAP 4: 30 Power Snatches (95,65) 30 OHS (95,65) Max bar-facing burpees in remaining time *Rest 4:00* AMRAP 4: 20 Power Snatches (115,85) 20 OHS (115,85) Max bar-facing burpees in remaining time *Rest 4:00* AMRAP 4: 10 Power...

6.19.17

6.19.17

CrossFit 904: Jacksonville, FL MetCon:  "Marathon" from CFNE 2 Rounds For Time: 400m Run 26 Hand Release Push-Ups 400m Run 26 KBS (53,35) 400m Run 26 Weighted Situps W/WallBall 400m Run 26 Deadlifts (155,105) 400m Run 26 Wallballs (20,14) 400m Run 26 Box Jumps (24,20)...

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