CrossFit in Orange Park
Voted #1, our CrossFit Black Hive West gym location is convenient for Orange Park and the westside of Jacksonville, FL.
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West WOD
CrossFit Black Hive WOD
Warm-up
Warm-up
200m Run
10 Alt. Step Ups
10 Romanian Deadlifts
10 Hang Power Cleans
Mobility
10 Leg Swings
10 Toy Soldiers
10 WGS
10 Cossacks
:30 Pigeon
3 Way Leg Stretch
10 Alt. Step Ups
10 Romanian Deadlifts
10 Hang Power Cleans
Mobility
10 Leg Swings
10 Toy Soldiers
10 WGS
10 Cossacks
:30 Pigeon
3 Way Leg Stretch
Weightlifting
Deadlift (7-7-7-6-6)
building E2MOM
Metcon
Metcon (4 Rounds for reps)
4 Rounds - 3min each
15 Box Jumps (24/20)
10 Power Cleans (115/75)
Rest 1min
15 Box Jumps (24/20)
10 Power Cleans (115/75)
Rest 1min
*4 scores, 1 for each 3min round.
*Try to maintain pace.
*Try to maintain pace.
Black Hive Built
2 Cleans + 2 Front Squats + 1 Jerk (5 sets E3MOM )
*start with heaviest from 8/16
Metcon (Time)
20 Turkish Get Ups (70/53)
Metcon (Time)
100-80-60-40-20 Double Unders
alternating with
30-25-20-15-10 GHD Sit Ups
alternating with
30-25-20-15-10 GHD Sit Ups