WOD

05/25/2018

CrossFit Jacksonville Beach - CrossFitStrengthMetcon (No Measure)12 Minute EMOM: 1. 3 Rope Climbs 2. 14 Pistols 3. 5 High Box Jumps (AHAP)MetconMetcon (Time)6 Rounds - For Time: 200m Run 8 - Lateral Bar Burpees 12 - FR Lunges...

05/24/2018

CrossFit Jacksonville Beach - CrossFitStrengthMetcon (No Measure)Midline - 3 x 12 Banded Glute Ham Raises 3 x :20 L-Sit Hang 3 x 20 BB Good Mornings 3 x 30 Med-ball ABMSU Sit-Ups (20/14)MetconMetcon (AMRAP - Rounds and Reps)16 Minute AMRAP: 2 Rounds 30 - Lat Plate...

05/23/2018

CrossFit Jacksonville Beach - CrossFitStrengthBench Press (Max Reps of BW bench in 10:00 )MetconMetcon (No Measure)EMOM x 16 (4 Rounds): A) 7 Wallballs (20/14) + 7 C2B B) 15 Box Jumps (24/20) C) 8 DB Snatches + 8 SA DB Thrusters (4/4) D) 15/12 Calorie...

05/22/2018

CrossFit Jacksonville Beach - CrossFitStrengthDeadlift1:00 Max Weight Hold OH grip only. No Hook Grip. Build to a max weight DL static hold.MetconMetcon (Time)For Time: 100-80-60-40-20: Double Unders 50-40-30-20-10: AbMat Sit-Ups 10-8-6-4-2: Deadlift...

05/21/2018

CrossFit Jacksonville Beach - CrossFitStrengthBack Squat2 Rounds: 8 Reps @ 70% rest 1 minute 6 Reps @ 75% rest 1 minute 4 Reps @ 80% rest 3 minutesMetconMetcon (AMRAP - Rounds and Reps)AMRAP 12: 10 Burpees 30 Air Squats 10 Burpees 30 SA DB PP...

05/18/2018

CrossFit Jacksonville Beach - CrossFitStrengthBack Squat10 reps @ 70% 6 reps @ 80% 10 reps @ 70% 6 reps @ 82% 10 reps @ 70% 6 reps @ 84%MetconMetcon (Time)6 Rounds: 60 Double-Unders 6 Power Snatches...

05/17/2018

CrossFit Jacksonville Beach - CrossFitStrengthMetcon (No Measure)Tabata: Hollow Hold Arch Hold 3 Rounds 15 - Seated L-sit Leg Lifts 3 - Wall Walks :60 Wall SitMetconMetcon (Time)5 Rounds: 27 Air Squats 21 KBS (53/35) 15...

05/16/2018

CrossFit Jacksonville Beach - CrossFitStrengthPush Press (5 X 5)MetconA: Metcon (AMRAP - Rounds and Reps)AMRAP 5: 6 Squat Clean Thrusters (115/80) 12 Pull Ups rest 5 minutesB: Metcon (AMRAP - Rounds and Reps)AMRAP 5: 3 Squat Clean Thrusters (135/95) 6...

05/15/2018

CrossFit Jacksonville Beach - CrossFitStrengthDeadliftMetcon (AMRAP - Reps)On the Minute x 8: 5 Deadlifts (50%) Max Kipping Handstand Push-upsMetconMetcon (Time)2 Rounds: 50 Wallballs (20/14) 40 Box Jump (24″/20″) 400m...

05/14/2018

CrossFit Jacksonville Beach - CrossFitStrengthFront Squat (6 x 1 Building @32X1)MetconMetcon (AMRAP - Rounds and Reps)AMRAP 20: 2 - DB Hang Snatch (Alt.) 2 - HR Push Ups 2 - T2B *Add 2 Repetitions Each...

05/11/2018

CrossFit Jacksonville Beach - CrossFitStrengthBack Squat10 reps @ 72% 8 reps @ 76% 6 reps @ 80% 4 reps @ 84% 2 reps @ 88%MetconMetcon (AMRAP - Rounds and Reps)AMRAP 16: 8 Toes to Bar 12 Dumbbell Hang Clean and Jerk (50/35) 200m...

05/10/2018

CrossFit Jacksonville Beach - CrossFitStrengthMetcon (No Measure)3 Rounds: (w/ a partner) 100 Plank Taps 20 Partner Leg tosses 20 Wall Ball ABMSU TossesMetconMetcon (Time)For Time: 50-40-30-20-10: AbMat Sit-Ups 25-20-15-10-5: Deadlifts...

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