Announcements Hi all, the link to the spreadsheet to sign up for heats for Friday Night Lights is HERE! JP CrossFit – WOD Warm-up General Warm Up: 5:00 Foam Roll whatever areas you need 3:00 Row (increasing in intensity) Prehab: 2 rounds of 50’ Banded Monster Walks (down and back facing the same direction) 14...Read More
Announcements Hi all, the link to the spreadsheet to sign up for heats for Friday Night Lights is HERE! JP CrossFit – WOD Warm-up General Warm Up: 5:00 Foam Roll whatever areas you need 3:00 Row (increasing in intensity) Prehab: 2 rounds of 50’ Banded Monster Walks (down and back facing the same direction) 14...Read More
JP CrossFit – WOD Metcon (5 Rounds for calories) 5 Rounds: 2 minutes On/2 Minutes Off 6 Box Jump Overs 12 Push-Ups Max-Calorie Row* *Rx+: Echo/Assault Bike Score is total calories rowed/biked.Hit the row hard right before the rest!Read More
JP CrossFit – WOD Partner Hollyman (Time) 30 Rounds For Time: 5 Wall Ball Shots* 3 Handstand Push-Ups 1 Power Clean^ *20/14#, 9’/10′ target ^225/185/155/105 24 minute time capAlternate full rounds with your partner.Read More
JP CrossFit – WOD Partner Hollyman (Time) 30 Rounds For Time: 5 Wall Ball Shots* 3 Handstand Push-Ups 1 Power Clean^ *20/14#, 9’/10′ target ^225/185/155/105 23 minute time capAlternate full rounds with your partner.Read More
JP CrossFit – WOD Partner Hollyman (Time) 30 Rounds For Time: 5 Wall Ball Shots* 3 Handstand Push-Ups 1 Power Clean^ *20/14#, 9’/10′ target ^225/185/155/105 23 minute time capAlternate full rounds with your partner.Read More
JP CrossFit – WOD Partner Hollyman (Time) 30 Rounds For Time: 5 Wall Ball Shots* 3 Handstand Push-Ups 1 Power Clean ^ *20/14 ^225/185/155/105 30 minute time capAlternate full rounds with your partner.Read More
JP CrossFit – WOD Partner Hollyman (Time) 30 Rounds For Time: 5 Wall Ball Shots* 3 Handstand Push-Ups 1 Power Clean^ *20/14#, 9’/10′ target ^225/185/155/105 30 minute time capAlternate full rounds with your partner.Read More
JP CrossFit – WOD Partner Hollyman (Time) 30 Rounds For Time: 5 Wall Ball Shots* 3 Handstand Push-Ups 1 Power Clean^ *20/14#, 9’/10′ target ^225/185/155/105 24 minute time capAlternate full rounds with your partner.Read More
JP CrossFit – WOD Metcon (AMRAP – Rounds and Reps) AMRAP 12: 10 Toes-To-Bar 15 Russian KB Swings* 200-m Run *Rx: 32 / 24 / 16 / 12Kettlebell swings should be heavy but unbroken.Read More
