CrossFit in Orange Park
Voted #1, our CrossFit Black Hive West gym location is convenient for Orange Park and the westside of Jacksonville, FL.
West WOD
Black Hive WOD
Warm-up
Warm-up
50 Double Unders (attempts)
10 Hang Power Snatch
10 OHS
Mobility
10 Dislocates
10 Around the worlds
10 PVC Windmills
10 Good mornings
10 WGS
10 Cossacks
10 Scorpions
10 Crash Victims
:30 Figure 4
10 Hang Power Snatch
10 OHS
Mobility
10 Dislocates
10 Around the worlds
10 PVC Windmills
10 Good mornings
10 WGS
10 Cossacks
10 Scorpions
10 Crash Victims
:30 Figure 4
Weightlifting
2 Hang Cleans + 1 Jerk (5 sets)
building E2MOM
Metcon
Metcon (Time)
50 Double Unders
5 Squat Snatch (95/65)
50 Double Unders
4 Squat Snatch (115/75)
50 Double Unders
3 Squat Snatch (135/95)
50 Double Unders
2 Squat Snatch (155/105)
50 Double Unders
1 Squat Snatch (185/135)
5 Squat Snatch (95/65)
50 Double Unders
4 Squat Snatch (115/75)
50 Double Unders
3 Squat Snatch (135/95)
50 Double Unders
2 Squat Snatch (155/105)
50 Double Unders
1 Squat Snatch (185/135)
Black Hive Built
Max Height Box Jump (Distance)
Max Height Box Jump
10min to find
Metcon (Time)
100 abmat sit ups
compare to 6/19
Metcon (Time)
3 Rounds
4 Pull Ups
8 DB Lunges (50/35’s)
12 Push Ups
4 Pull Ups
8 DB Lunges (50/35’s)
12 Push Ups
https://youtu.be/_0NgOBoThT4