WOD BLOG

8.18.17

8.18.17

CrossFit 904: Jacksonville, FL Strength: Snatch 1 rep max or Push Press 1 rep max MetCon: For Time 30-20-10 Alternating DB Snatch (50,35) Hand release pushups 400M Run *ADV: HSPU, Girls do 20-15-10 Extra Work: Gymnastics Benchmark Max Reps of C2B Pull-ups in 1:00 Does...

8.17.17

8.17.17

CrossFit 904: Jacksonville, FL MetCon: 32 Minutes 4 Minutes Run (800 Ish) 4 Minutes Row 4 Minutes Bike 4 Minutes 5 RR, 10 Sit, 15 Squat This is meant to be an active recovery piece if you have made every class so far this week. If this is not a recovery day for you...

8.16.17

8.16.17

CrossFit 904: Jacksonville, FL Strength: Power Clean + Push Jerk Find 1RM MetCon: 5 Rounds For Time 12 Thrusters (95,65) 12 Pullups Extra Work: A. Clean Pull 4x3 at 107% B. Front Squat 2 at 60% 2 at 70% 2 at 75% 2 at 80% 3x1 at...

8.15.17

8.15.17

CrossFit 904: Jacksonville, FL MetCon: AMRAP 4 400m Run 15 Burpees Over Bar Max Power Cleans (135,95) Rest 4:00 AMRAP 4 400m Run, 10 Burpees Over Bar Max Power Cleans (155,105) Rest 4:00 AMRAP 4 400m Run 5 Burpees Over Bar Max Power Cleans (185,135) Extra Work:...

8.14.17

8.14.17

CrossFit 904: Jacksonville, FL Strength: Back Squat Find 1RM MetCon: 12 AMRAP 60 DU 40 Wallballs (20,14) 20 SDHP (95,65) Extra Work: Snatch 1 at 60% 1 at 70% 1 at 75% 1 at 80% 1 at 85% Snatch Pull 4x3 at...

8.12.17

8.12.17

CrossFit 904: Jacksonville, FL MetCon: Teams of 3 20 Min AMRAP 10 Deadlift (225,155) 10 Burpee Box Jump Over (24,20) 250m Run *Once person runs 250M, one person does the couplet and one person rests Extra Work: Work on an area of...

8.11.17

8.11.17

CrossFit 904: Jacksonville, FL Strength: Snatch or Push Press 2 at 60% 2 at 70% 2 at 75% 2 at 80% 3x2 at 85% MetCon: AMRAP 4: 27 Hang Power Cleans (135,95) 27 Wallballs (20,14) 27 Calorie Row *Rest 4:00* AMRAP 4: 21 Hang Power Cleans (135,95) 21 Wallballs (20,14) 21...

8.10.17

8.10.17

CrossFit 904: Jacksonville, FL Strength: Bulgarian Split Squats 4x8 (per leg) Use KB. Hold goblet style. MetCon: 20 EMOM Min 1: 12 Straight Leg DL (95,65) Min 2: 16 Wallball Toss Situps Min 3: 200m Run Min 4: 24 Air Squats Extra Work: Work...

8.9.17

8.9.17

CrossFit 904: Jacksonville, FL Strength: Power Clean + Push jerk 1 at 60% 1 at 70% 1 at 75% 1 at 80% 1 at 85% 1 at 90% 1 at 95% MetCon: 15-12-9 Snatches (135,95) Bar Muscle-Ups *Directly into* 15-12-9 Clean & Jerks (135,95) C2B Pullups *Directly into* 15-12-9 Bar...

8.8.17

8.8.17

CrossFit 904: Jacksonville, FL MetCon: For Time 5-4-3-2-1 Thrusters (135,95) 50-40-30-20-10 Double Unders *ADV (185,125) Extra Work: A. 14 EMOM Odd: 6-8 Power Cleans (155/105) Even:  6-8 Strict HSPU B. 3 RFT: 20 Cal Bike 20 Cal Row Rest...

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