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
JP CrossFit – Community 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
JP CrossFit – WOD Warm-up (No Measure) General Mobility: UpDog to Down dog transitions Side Childs pose Cossacks Shoulder openers Bridge with arm circles Air squats Lunges General Warm up 2 rounds of 4 Deadlifts 4 Front squats 4 Shoulder to overhead 2 Thrusters Metcon (No Measure) EMOM 6: odd: 45 sec hollow hold even:...Read More
JP CrossFit – WOD Gym WOD Metcon (Weight) EMOM 7 1 hang power clean 1 front squat 1 squat clean Metcon (Time) For Time: 20 Power cleans 20 Burpees 20 front squats 20 Burpees 20 Squat cleans 12 min time cap!! *Rx:95/65 **Rx+:135/95 At Home/Zoom Warm-up (No Measure) Warm-up General Warm up: 200m run Low...Read More
