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
CrossFit Black Hive WOD
Warm-up
Warm-up
200m Run OR 50 Double Under attempts
5 Hang Cleans
5 Front Squats
5 Push Press
Mobility
10 Dislocates
10 Good mornings
10 PVC Good mornings
10 Samson Lunges
10 WGS
10 Cossacks
:30 Pigeon
:30 Calf Stretch
5 Hang Cleans
5 Front Squats
5 Push Press
Mobility
10 Dislocates
10 Good mornings
10 PVC Good mornings
10 Samson Lunges
10 WGS
10 Cossacks
:30 Pigeon
:30 Calf Stretch
Power Output Challenge
Metcon (Time)
3 Rounds
4 Jerks
5 Front Squats
6 Power Cleans
(115/75#)
4 Jerks
5 Front Squats
6 Power Cleans
(115/75#)
*Compare to 3/9/20
Metcon
Metcon (Time)
21-18-15-12-9-6-3
Double Unders
Cal Row/Bike
Double Unders
Cal Row/Bike
Black Hive Built
Metcon (Time)
3 Rounds
400m Run
8 Ring Muscle Ups
16 HSPU
24 Alt. Pistols
400m Run
8 Ring Muscle Ups
16 HSPU
24 Alt. Pistols
