WOD

08/16/2018

CrossFit Jacksonville Beach - CrossFitStrengthMetcon (No Measure)5 Rounds - NFT 5 - Strict T2B 10 - V Ups 15 - R. Twists (Over and Back = 1 Rep) 20 - Wtd. Flutter Kicks [1:00 Rest]MetconMetcon (Weight)On the 2:00 x 7 Sets: 36 Double Unders 9 Toes to Bar 3 Power Cleans...

08/10/2018

CrossFit Jacksonville Beach - CrossFitStrengthHang Power Clean (Heavy Set of 2)MetconMetcon (Time)5 Rounds: 12 Pull Ups 9 Hang Power Cleans (155/105) 6 Push Jerks...

08/09/2018

CrossFit Jacksonville Beach - CrossFitStrengthMetcon (No Measure)Midline - 3 Sets for Quality: 10 - Goblet Squats (32X1) 7/7 - KB Windmills (4111) :40 - Side Plank Hold (each)MetconMetcon (Time)For Time: 27-21-15-9 Toes to Bar After each round: 200m Sand Bag Carry...

08/08/2018

CrossFit Jacksonville Beach - CrossFitStrengthBench Press (6 - 4 - 2 - 2 -2 )*after each set perform 8/8 SA DB bent over Rows -AHAP*MetconMetcon (AMRAP - Rounds and Reps)AMRAP 15: 15 - Power Snatches (75/55) 30 - Double Unders 15 - Wallballs (20/24) 30 - Double...

08/07/2018

CrossFit Jacksonville Beach - CrossFitStrengthDeadlift5 Repetitions @ 78% 1 Rep @ 84% 5 Repetitions @ 81% 1 Rep @ 87% 5 Repetitions @ 84% 1 Rep @ 90% 2:00 Rest Btw. sets.MetconMetcon (Time)For Time: 21-15-9 Burpees Deadlifts (225/155) Box Jumps...

08/06/2018

CrossFit Jacksonville Beach - CrossFitStrengthBack Squat8 x 4 Sets 1-4: 78% Sets 5-8: 82%MetconMetcon (Time)For Time: 5 Rounds of "Cindy" -THEN- 30 Front Squats (135/95) 800 Meter...

08/02/2018

CrossFit Jacksonville Beach - CrossFitStrengthMetcon (No Measure)Midline - 4 Sets: :35 L-Sit Hold 20 Banded Kneeling Hip Ext. 80 Flutter KicksMetconMetcon (No Measure)20 Minute EMOM: Minute 1: 3 Deadlifts Minute 2: 15 Sit-Ups + 20 Double...

07/31/2018

CrossFit Jacksonville Beach - CrossFitStrengthMetcon (No Measure)3 Rounds: 12 - Romanian Deadlifts 8 - Sumo Deadlifts 20 - Jumping LungesMetconMetcon (Time)5 Rounds - On the 4:00: 30 Air Squats 20 Burpees 10...

07/27/2018

CrossFit Jacksonville Beach - CrossFitStrengthPaused Front Squat10 Sets of 1: 6 Seconds Down - 1 Second Pause in BottomMetconMetcon (AMRAP - Rounds and Reps)AMRAP 13: 50 Dumbbell Snatches (50/35) 40 Burpees 30 Toes to...

07/26/2018

CrossFit Jacksonville Beach - CrossFitStrengthMetcon (No Measure)Midline - 4 Rounds (NFT): 10 - Hollow Rocks 10 - V-Ups 10 - Knee Tucks 10 - Count Hollow Body HoldMetconMetcon (AMRAP - Reps)4 Rounds: 1:00 Calorie Row 1:00 10m Shuttle Runs 1:00 Sit-Ups [Rest 2 Minutes...

07/23/2018

CrossFit Jacksonville Beach - CrossFitStrengthDeadlift (Build to a heavy set of 3)MetconMetcon (AMRAP - Rounds and Reps)AMRAP 15: 60 Double Unders 30 Wallballs (20/14) 15 Deadlifts...

07/20//2018

CrossFit Jacksonville Beach - CrossFitStrengthPaused Front Squat10 Sets of 1: 6 Seconds Down 1 Second Pause In BottomMetconMetcon (AMRAP - Rounds and Reps)AMRAP 17: 200 Meter Run 2 Rounds: 2 BMU 4 Box Jumps (30/24") 6...

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