JP CrossFit – WOD Shoulder Press Every 2:00 for 6 sets 2 shoulder presses Building to a max 1×2 Metcon (Checkmark) EMOM 16 1: 5-10 strict handstand push-ups 2: 15/12 cal row 3: 20 sit-ups* 4: rest* *Rx+: 16 GHD sit-ups, 10 burpees to target instead of rest!Read More
JP CrossFit – WOD Metcon (Time ↓ Shorter is Better) 4 sets for time: Athlete choice cardio* into 12-9-6 Single arm dumbbell hang squat cleans^ Box jump overs^ -rest 2 minutes between sets- *400m run, 500m row, 500m ski, 40/30 cal bike, 100 double unders ^Rx: 50/40/35/25, 24”/20” 28 min cap Scoring: The amount of...Read More
JP CrossFit – WOD Silent Deadlift Every 1:30 for 6 sets 3 SILENT deadlifts building to a heavy 1×3 Metcon (AMRAP – Rounds and Reps) AMRAP 10 6 deadlifts* 8 burpees over the bar *Rx: 275/225/185/155 Scoring: The amount of rounds and reps you complete within 10 minutes.Read More
JP CrossFit – WOD Metcon (3 Rounds for reps) In a 6 min window 800m run 15 Front Squats* Max Bar Muscle-ups in remaining time -rest 2 min- In 4 min window 400 m run 12 Front Squats* Max Bar Muscle-ups in remaining time -rest 2 min- In 3 min window 200m run 9 Front...Read More
JP CrossFit – Community Stonewall (Dumbbell Version) (AMRAP – Rounds and Reps) AMRAP 24: 12 dumbbell squat cleans* 56 lateral hops 12 dumbbell shoulder to overhead* 18 burpees *Rx = 2×50/1×50/2×35/1×35 In the early hours of June 28, 1969, New York City police raided the Stonewall Inn, a gay club located in Greenwich Village in...Read More
JP CrossFit – Community Stonewall (Dumbbell Version) (AMRAP – Rounds and Reps) AMRAP 24: 12 dumbbell squat cleans* 56 lateral hops 12 dumbbell shoulder to overhead* 18 burpees *Rx = 2×50/1×50/2×35/1×35 In the early hours of June 28, 1969, New York City police raided the Stonewall Inn, a gay club located in Greenwich Village in...Read More
JP CrossFit – WOD Metcon (Time ↓ Shorter is Better) For Time: 1,000m row 70 american kettlebell swings* 60 sit ups^ 50 box jumps 40 pushups 800m run *Rx: 32kg/24kg/20kg/16kg, 24”/20” ^Rx+: GHD sit ups 30 min cap Scoring: Time it takes you to complete the workout. If you do not finish within the time...Read More
JP CrossFit – WOD Skillwork (Checkmark) Every 1:00 for 8 sets 3-5 strict toes to bar Metcon (6 Rounds for time ↓ shorter is better) Every 2:00 for 6 sets For Time: 6 burpees over the bar 8 hang power cleans* 8 toes to bar *Rx: 105/85/65/55Scoring: The time it takes you to complete each...Read More
JP CrossFit – WOD Power Snatch Every 90 seconds for 5 sets 2 power snatches (touch and go) Building to RPE 7/8 Metcon (Time ↓ Shorter is Better) For Time: 8-6-4-2-4-6-8 Power snatches* 18-15-12-9-12-15-18 Wall balls* *Rx: 95/75/65/55, 20/14 15 min cap Scoring: Time it takes you to complete the workout. If you do not...Read More
JP CrossFit – WOD Metcon (Time ↓ Shorter is Better) 5 rounds for time 10 double dumbbell box step overs* 15 pull-ups 200m run *Rx: 24”/20”, 2x50s/2x40s/2×35/2×25 24 min cap Scoring: Time it takes you to complete the workout. If you do not finish within the time cap, add the reps remaining as seconds to...Read More
