CrossFit Black Hive Central Schedule

 

Monday-Friday

  • CrossFit 5:00 am
  • Crossfit 6:00 am
  • Crossfit 7:00 am
  • Crossfit 12:00 pm (Tuesday & Thursdays, Only)
  • Open Gym 3:30 pm
  • Open Gym 4:30 pm
  • CrossFit 5:30 pm
  • CrossFit 6:30 pm (No 6:30 on Friday)

 

Saturday

  • CrossFit 9:00 am
Voted #1 in Jacksonville

Central WOD

Black Hive WOD
Warm-up
Warm-up
10 Cal Row
10 Alt. Step Ups
10 Hang Power Snatch

Mobility
10 Dislocates
10 Around the worlds
10 Good mornings
10 Samson lunges
10 Scorpions
:30 Figure 4 hold
:30 Calf stretch
Weightlifting
Shoulder Press (1RM)
20min to find
Metcon
Metcon (Time)
25 Power Snatch (75/55)
50 Cal Row
75 Box Jump Over (24/20)
100 Sit Ups
Metcon (Time)
25 Power Snatch (75/55)
50 Cal Row
75 Box Jump Over (24/20)
100 Sit Ups
Black Hive Built
Front Squat (2-2-2-2-2)
Building off last week E2MOM
Clean Pull (4-4-4-4-4)
95% E2MOM
Metcon (Time)
10 Rounds
200m Run
5 Devil Press (50/35’s)

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