JP CrossFit – WOD Metcon Metcon (Time) For time: 9-7-5-3 Power snatches* 15-12-9-6 Toes to bar *Rx = 115/80 Rx+ = 155/1059 minute time cap! At Home/Zoom Warm-up (No Measure) General Mobility Pec stretch Tricep Stretch Frisky Pass throughs Around the world External rotation Archer General Warm up 3 rounds of 4 Air planes 8...Read More
JP CrossFit – WOD Weightlifting Back Squat (5-5-AMRAP) Metcon (Time) For time: 60 wall balls* 40 dumbbell snatches* 20 dumbbell over burpees *Rx = 20/14, 50/357 minute time cap! At Home/Zoom Warm-up (No Measure) General Mobility: Foam roll/Lacrosse Ball Bottom of feet Calf Quad Hip Thoracic Lat Lunge + Twist Shoulder Openers Inch Worms Knee...Read More
JP CrossFit – Community Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 23: Teams of 3: Player 1: 300m run Player 2: AMRAP: 15 up downs 25 air squats 35 lateral hops Player 3: restWhen Player 1 returns from the run, they continue the AMRAP where P2 left off. P2 rests, and P3 goes for...Read More
JP CrossFit – Community Metcon Metcon (Time) For time: 60 deadlifts 60 v-ups 300m run 60 s2oh 60 sit ups 300m run 60 swings 60 push ups 300m run20 minute time cap!Read More
JP CrossFit – WOD At Home/Zoom Warm-up (No Measure) Warm-up General Mobility: Low lunge Hurdle Pigeon Cossack Inch Worms Drinking birds Over and under the fence General Warm up: 10 Deadlifts 2 burpees 10 Power Cleans 2 burpees 10 Front Squat 2 burpees 10 Squat cleans 2 burpees 10 Snatches Metcon (Time) For time: 21-15-9...Read More
JP CrossFit – WOD Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 7: 5 burpees 3 deadlifts* 1 ring muscle up *Rx = 185/135 Rx+ = 225/155 At Home/Zoom Warm-up (No Measure) General Mobility: Pec stretch Tricep stretch Frisky Calf Stretch Around the world Pass throughs External rotation Archer Leg swings Good mornings General Warm...Read More
JP CrossFit – WOD Weightlifting Metcon (Weight) EMOM 6: 2 front squats 2 shoulder to overheadFrom the floor. You may squat clean the first rep. Metcon Metcon (Time) For time: 4 rounds: 45 double unders 15 sit ups 8 front squats* 4 rounds: 45 double unders 15 sit ups 5 shoulder to overhead* *Rx =...Read More
JP CrossFit – WOD Metcon Metcon (Time) For time: 8-12-16-20-16-12-8 Kettlebell swings* Box jumps* — at the end of each round, 1 rope climb* — *Rx = 16kg/12kg, 24″/20″ Rx+ = 24kg/16kg, legless rope climbs At Home/Zoom Warm-up (No Measure) General Mobility Foam roll Hips Thoracic Lat Puppy dog Inch worms Knee pulls Figure 4...Read More
JP CrossFit – WOD Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about Murph click hereRead More
