JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) AMRAP 30 With a partner: 100 box jumps 100 goblet squats 100 DB snatches EMOM starting @ 0:00- burpees! Rx: 3 burpees Rx+: 5 burpees Newer folks can consider doing teams of 3 or 1 burpee.Read More
JP CrossFit – WOD The Great White (Time) For time: 800m run 30 thrusters* 10 burpees over the bar 600m run 20 thrusters 20 burpees over the bar 400m run 10 thrusters 30 burpees over the bar 30 min cap! *Rx: 95/75/65/55 FUN FACT: Great White Sharks have a streamlined shape and powerful tails that...Read More
JP CrossFit – WOD Snatch Complex (Time) EMOM 8 1 snatch high pull+1 hang power snatch Power Snatch for reference Thresher Shark (Time) 7 Rounds For Time 45 double unders 9 hang power snatches* 13 min cap! *Rx: 95/75/65/55 FUN FACT: Thresher sharks are known for their incredibly long tails, which they use to stun...Read More
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
