JP CrossFit – WOD Warm-up (No Measure) All three of these workouts can be done in the same day, or spread out across the long weekend. They’ll each be programmed every day 12/24-12/26. Metcon Crash and Burn II (Time) For time: 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 Unbroken push ups 10 minute time cap! Metcon Death by Burpees (AMRAP –...Read More
JP CrossFit – WOD Metcon Metcon (Time) With a 14 minute clock: 50 wall balls* 40 hang power cleans* 30 bar over burpees With time remaining, find a heavy weight for the following complex: 1 squat clean 1 push jerk 1 front squat 1 split jerk *Rx = 20/14, 95/65 Rx+ = 30/20, 135/95 Metcon...Read More
JP CrossFit – WOD Metcon Metcon (3 Rounds for reps) Tabata! Sit ups Push ups Up downs8 rounds per movement, 20 seconds on, 10 seconds off. Score is highest round + lowest round per movement! Metcon Metcon (Time) For time: 1-2-3-4-5-6-7-8-9-10 Toes to bar Kettlebell swings* — 35 double unders after each set — *Rx...Read More
JP CrossFit – Community Metcon Metcon (Time) With a partner: 200 sit ups 200 lunges* 200 air squats* Player 1: 300m run Player 2: work *Rx+ = weighted lunges and squats, but just note that dumbbells will not be provided today.Player 1 runs while Player 2 works through the reps. Players switch when the runner...Read More
JP CrossFit – Olympic Weightlifting It’s been a seven week journey, but we made it! Time to reap the benefits of all that work you’ve put in! Weightlifting Clean and Jerk (1RM) 3 attempts to find a 1RM Front Squat (1RM) 20 min to find a 1RM Afterbash Single Arm Dumbell Press (4×8) Eight reps...Read More
