CrossFit WOD

January 3, 2019

1.4.19

StrengthPause Back Squats5 Sets of 2*5 Sec hold at bottom*Start at 60%, go by feelMetcon10 Min AMRAP5 Hang Squat Snatch (95,65)10 Lateral BurpeesExtra Work row ConditioningMales21-18-15-12-9 […]
December 20, 2018

12.21.18

StrengthFront SquatEMOM 42reps 1 1/4 F.S.Rest 2 MinsEvery 2 Mins, 5 Sets2 Front Squats at 85-90%Metcon12 Min AMRAP40 Double Unders20 Push Press (95,65)10 Lateral BurpeesExtra WorkRow […]
December 17, 2018

12.17.18

Strength EMOM 12 Odd: 2 Push Jerks Even: 8 UB C2B Pullups *Hold first PJ for 3 secs Metcon Complete Reps of 20-18-16-14-12-10-8-6-4-2 DB C & […]
December 13, 2018

12.14.18

CrossFit 904: Jacksonville FL There will be no classes or open gym on Saturday 12/15/18.  CrossFit 904 will be having our Members only In-house Competiont and […]