WOD Blog

September 21, 2018

9.22.18

CrossFit 904: Jacksonville, Florida MetCon: Partner WOD for Time: 100 Push Jerk (135/95) 100 Lateral Burpees 100 Front squats (135/95) 100 Dumbbell Snatch (50/35) Great job […]
September 20, 2018

9.21.18

CrossFit 904: Jacksonville, Florida Strength: In 20 Minutes Find 1RM Snatch MetCon: “Boat Race” from CFNE 3 Rounds 500M Row 400M Run Rest 3:00 b/w rds […]
September 19, 2018

9.20.18

CrossFit 904: Jacksonville, Florida Strength: In 15 Minutes Find 1RM Bench Press MetCon: Partner WOD 20 AMRAP 40 Front Rack Lunges (135/95) 30 Cleans 20 T2B
September 18, 2018

9.19.18

CrossFit 904: Jacksonville, Florida Strength: In 15-18 Mins 1RM Front Squat MetCon: 3 Rounds for time 60 Double Unders 15 Thrusters (95,65) 15 Box Jump Overs […]
September 17, 2018

9.18.18

CrossFit 904: Jacksonville, FL Gymnastics Testing For Time 30 Muscle Ups or 50 C2B Pullups *8 Min Timecap *Ring preferred but Bar okay MetCon: 5 Rounds […]
September 16, 2018

9.17.18

CrossFit 904: Jacksonville, FL Strength: In 20 Mins find 1RM Clean and Jerk MetCon: Karen 150 Wallballs for Time Extra Work: For Time 50-40-30-20-10 Cal Row […]
September 14, 2018

9.15.18

CrossFit 904: Jacksonville, Florida MetCon: 0:00-12:00 1 Mile run (together with partner) In time remaining: Max MU (one partner on the rings at a time) 12:00-20:00 […]
September 13, 2018

9.14.18

CrossFit 904: Jacksonville, Florida Strength: Snatch Complex Every 2 Mins, 6 Sets Power Snatch + Hang Sq Snatch+ Sq Snatch *Hang to the bar the entire […]
September 12, 2018

9.13.18

9.13.18 CrossFit 904: Jacksonville, Florida Strength: Strict Press 5×4 *Try to go heavier than two weeks ago MetCon: 21-15-9 T2B Wallballs DB Snatch
September 11, 2018

9.12.18

CrossFit 904: Jacksonville, Florida Strength: EMOM 14 Odd: 2 Front Squats Even: 4 Back Squats *Aim for 75-80% of your Front Squat max for both MetCon: […]
September 10, 2018

9.11.18

9.11.18 CrossFit 904 : Jacksonville, Florida Events: Today- 9/11 Remembrance WOD – Normal Class Hours. Let’s pack out the house as we remember and honor all […]
September 9, 2018

9.10.18

CrossFit 904: Jacksonville, Florida Events: Tuesday: 9/11 remembrance WOD – Normal Class Hours. Let’s pack out the house as we remember and honor all the fallen. […]
September 7, 2018

9.8.18

CrossFit 904: Jacksonville, Florida No Saturday Classes. Closed for End of Summer Party
September 6, 2018

9.7.18

CrossFit 904: Jacksonville, Florida No Class On Saturday: End Of Summer Bash Strength: EMOM 5 2 Drop Snatch EMOM 5 2 Snatch Balance EMOM 5 2 […]
September 5, 2018

9.6.18

CrossFit 904: Jacksonville, Florida No Class On Saturday: End Of Summer Bash Strength: Bench Press 4 Sets of 6 MetCon: 20 AMRAP 50 Double Unders 15 […]
September 4, 2018

9.5.18

CrossFit 904: Jacksonville, Florida Strength: EMOM 10 1 Front Squat + Split Jerk *Do this from a rack *Aim for 80-90% MetCon: For Time 1000M Row […]
September 3, 2018

9.4.18

CrossFit 904: Jacksonville, Florida Strength: 3 Sets of 10-12 Strict Press 10-12 Bent Over Rows Rest as needed MetCon: 3 Rounds for time: 400M Run 25 […]
September 2, 2018

9.3.18

CrossFit 904: Jacksonville, Florida Labor Day (Sept. 3) Hours: 8am and 9am class only MetCon: Partner “The Seven” Each partner complete 7 rds of 7 HSPU […]
August 31, 2018

9.1.18

CrossFit 904: Jacksonville, Florida Labor Day (Monday) Hours: 8am and 9am Class Only Strength: Power Clean Conga Line *Group up in teams of 4-5 people. Pick […]
August 30, 2018

8.31.18

8.31.18 CrossFit 904: Jacksonville, Florida Upcoming: Sept. 3- Labor Day: Hours 8am and 9am Classes only Strength: On the 1:30, for 7 Sets Power Snatch + […]