CrossFit Black Hive Beaches Schedule

 

Monday-Friday

  • CrossFit 5:00 am
  • Crossfit 6:00 am
  • Crossfit 7:00 am
  • Crossfit 9:30 am (Monday, Wednesday, Friday)
  • CrossFit 11:00 am
  • Open Gym 3:30 pm
  • CrossFit 4:30 pm
  • CrossFit 5:30 pm
  • CrossFit 6:30 pm (No 6:30 on Friday)

 

Saturday

  • CrossFit 9:00 am

 

Sunday

  • Open Gym 10:00 am
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Beaches WOD

CrossFit Black Hive WOD
WOD Breakdown:

https://youtu.be/KfdkJ3iP8Vc
Warm-up
Warm-up
200m Run
10 Air Squats
10 Scap Push Ups

10 Arm Circles -both directions
10 Good mornings
10 Windmills
10 Cossacks
10 WGS
10 Samson Lunges
10 Scorpion
10 Crash Victims
:30 Pigeon
Weightlifting
Overhead Squat (4-3-3-2-2)
building E2MOM
Metcon
Metcon (Time)
5 Rounds
30 Alt. Lunges
15 Push Ups
10 Pull Ups
Black Hive Built
Snatch Balance (10 x 1 building EMOM)
Clean Grip Good Morning (5x10 load by feel E2MOM)
Metcon (AMRAP - Reps)
10min Window
Run 1 Mile
Max Reps Hang Power Clean (135/95)

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