JP CrossFit – Community Metcon Metcon (Time) With a partner: 2 mile run, switching every 400m Metcon (Time) When you get back into the room, your partner becomes your nemesis! For time: 1st runner: 1-2-3-4-5-6-7-8-9-10 Sit ups Air squats 2nd runner: 10-9-8-7-6-5-4-3-2-1 Sit ups Air squatsRead More
JP CrossFit – Olympic Weightlifting Hang Snatch (3×1 @80%) from the hip / power position Clean and Jerk (4×1 @85-90%) Back Squat (4×3 @RPE 7) leave three reps in the tank Split Squats (3×8) front foot elevated – find a weight that’s challeningRead More
JP CrossFit – WOD Weightlifting Clean and Jerk Find a moderate triple, touch n go! Metcon Metcon (AMRAP – Rounds and Reps) Death by 3 clean and jerks Burpees Rx = 95/65 Rx+ = 135/95 Start at 1 burpee, add 1 every minute until failure. Three c+j every round.Read More
JP CrossFit – WOD Weightlifting Metcon (Weight) E2MOM 10: 2 tempo front squats Tempo: 33×0 Metcon Green Rover (Time) 15 rounds: 6 wall balls 4 pull ups Rx = 20/14 Rx+ = 20 rounds 14 min cap! *Wall balls must be performed on the mural side of the room.Read More
JP CrossFit – WOD Metcon Nate (AMRAP – Rounds and Reps) AMRAP in 20 minutes 2 Muscle-Ups 4 Handstand Push-Ups 8 Kettlebell Swings (2/1.5 pood)In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.To learn more about Nate click hereRead More
JP CrossFit – Community Metcon (10 Rounds for time) 10x 100m sprint repeats –rest 90 seconds–Goal is to hit each 100m hard and to try to make it the same time each round We’re looking at a 1:3 work rest ratioRead More
JP CrossFit – WOD Metcon (No Measure) Prehab 2 rounds of 10 x goblet squats and press 10x 90/90 10x kettlebell scredrivers/arm () () () Metcon (Weight) Build to a heavy complex of 1 snatch 2 overhead squats Metcon (Time) For time 10-9-8-7-6-5-4-3-2-1 overhead Squat bar over burpees Rx: 75/55 Rx+: 105/75 14 min cap!*choose...Read More
