JP CrossFit – WOD Lemon Shark (AMRAP – Rounds and Reps) AMRAP 20 with a partner (you-go-i-go) 500m row 20 deadlifts* 8 wall walks *Rx: 275/225/185/155 FUN FACT: Lemon sharks are not particularly aggressive sharks, so they’re not considered much of a threat to people in the water. Additionally, lemon sharks are social animals and...Read More
JP CrossFit – WOD Power Clean (Every 2 min x 4 rounds: 2 power cleans *building in weight*) Hammerhead Shark (AMRAP – Rounds and Reps) 5 rounds for time 21 toes to bar 7 power cleans* *Rx: 185/155/125/105 20 min cap! FUN FACT: Hammerhead sharks have a special muscle that lets them move their head...Read More
JP CrossFit – WOD HAPPY SHARK WEEK!!! My favorite week of the year!! YAY!! This week you’re gonna find challenging, shark-themed workouts paired with quirky and interesting shark facts! I hope you have as much fun doing these workouts as I did programming them 🙂 Yours in fitness, Coach Ashley Black Tip Reef Shark (AMRAP...Read More
JP CrossFit – WOD Clean and Jerk (Every 2 minutes x 4 sets 2 power clean and push jerks *building in weight*) Metcon (AMRAP – Rounds and Reps) AMRAP 16 10 clean and jerks* 8 front rack lunges* 6 handstand pushups Rx: 95/75/65/55Read More
JP CrossFit – WOD Metcon (6 Rounds for reps) 90 seconds on/90 seconds off for 6 rounds 12/15 cal row max rep burpee box jump overs in remaining time (24”/20”) Tabata Abs! (No Measure) 1. hollow rocks 2. sit upsRead More
JP CrossFit – WOD Weighted Pull-ups (5×3 – building in weight) Metcon (Time) 5 rounds for time 30 air squats 16 single arm alternating devils press* 2 rope climbs 16 min cap! *Rx: 50/35/25/20Read More
