CrossFit Southside, Jacksonville
Voted #1, Our CrossFit Black Hive Southside gym location is convenient for members near JTB, I-95, and the Southside of Jacksonville, Florida.
Southside WOD
CrossFit Black Hive WOD
Warm-up
Warm-up
2min bike or row
10 Alt. Step Ups
10 Russian KB Swings
10 Push press
Mobility
10 Dislocates
10 Good mornings
10 Toy soldiers
10 Cossacks
10 Scorpions
10 Crash Victims
:30 Pigeon
10 Alt. Step Ups
10 Russian KB Swings
10 Push press
Mobility
10 Dislocates
10 Good mornings
10 Toy soldiers
10 Cossacks
10 Scorpions
10 Crash Victims
:30 Pigeon
Weightlifting
Bench Press (4-4-3-3-2)
building E2MOM
Metcon
Filthy Fifty (Time)
For Time:
50 Box jumps, 24"
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders
50 Box jumps, 24"
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders
Black Hive Built
Back Squat (1-1-1-1-1-1-1-1-1-1)
EMOM Compare to 9/18
Snatch (3-3-3-3-3)
105% 1RM EMOM
Metcon (AMRAP - Rounds and Reps)
12min AMRAP
30 Double Unders
15 DB Hang Power Cleans (50/35#)
15 DB Front Squats (50/35#)
30 Double Unders
15 DB Hang Power Cleans (50/35#)
15 DB Front Squats (50/35#)
