CrossFit Black Hive Beaches Schedule

 

Monday-Friday

  • CrossFit 5:00 am
  • Crossfit 6:00 am
  • Crossfit 7:00 am
  • Open Crossfit 8:00-9:30 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 (Monday-Thursday, only)

 

Saturday

  • CrossFit 9:00 am

 

Sunday

  • Open Gym 10:00 am
Voted #1 in Jacksonville

Beaches WOD

Black Hive WOD
Warm-up
Warm-up
2min bike or row
10 Scap Push Ups
10 Hang Power Snatch
10 OHS

Mobility
10 Around the Worlds
10 Dislocates
10 PVC Windmills
10 Wide Stance Good Mornings
10 Wall Slides
:30 Pigeon
3 Way Leg Stretch
3 Way Arm Stretch
Weightlifting
Push Press (4-4-3-3-2)
building E2MOM
Metcon
Metcon (Time)
21 Squat Snatch (75/55)
42 Push Ups
15 Squat Snatch
30 Push Ups
9 Squat Snatch
18 Push Ups
Black Hive Built
Metcon (5 Rounds for reps)
5 Rounds
1 min max Burpees
1 min max Alt. DB Hang Snatch (50/35)
1min max Wall Balls (30/20)
1min Rest
Keep an ongoing count each round.

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