JP CrossFit – WOD Push Press (Find a heavy single) Death by Handstand Walk (AMRAP – Rounds and Reps) Death by Handstand walk 5-10-15-20-25…Add 5 ft until failure. Maximum length of 20ft walks made up of 5 ft increments. If you fail within a 5ft increment, you must reset to the beginning of the 5ft...Read More
JP CrossFit – WOD Back Squat (5×5 back squat) Aim to be around 75-85% of your 1 rep. Metcon (Time) Pick your hold poison 4 min plank hold 3 min hollow hold 2 min L-sit hold 6 min cap!Accumulate the seconds/min for your movement.Read More
JP CrossFit – WOD Metcon (AMRAP – Rounds and Reps) Death by E2MOM 35 double unders 7 toes to bar 1 clean and jerk* –add 1 clean and jerk every round until failure– 20 min ceiling! *Rx:105/75 Rx+: 135/95Weight should be quick singles. Toes to bar in about 2 sets or less for most rounds....Read More
JP CrossFit – Community Metcon (3 Rounds for reps) With a partner: 3 rounds: AMRAP 3 5 burpee slam balls (w/med ball) 5 box jumps -rest 30 s- AMRAP 3 5 SA DB thrusters 5 sit ups -rest 30 s- AMRAP 3 ME cal row/bike -1 min reset-Read More
JP CrossFit – Community Metcon (3 Rounds for reps) With a partner: 3 rounds: AMRAP 3 5 burpee slam balls (w/med ball) 5 box jumps -rest 30 s- AMRAP 3 5 SA DB thrusters 5 sit ups -rest 30 s- AMRAP 3 ME cal row/bike -1 min reset-Read More
JP CrossFit – Olympic Weightlifting Snatch (Emom 15, then HS) Emom 15: Min 1-5: 78% Min 6-10: 83% Min 11-15: 88% Then find a heavy single w/o a clock Snatch Pull (2×3 @95%) Snatch Grip Deadlift (2x(3+1) @90%) 3 segment snatch DLs + 1 snatch DL Back Squat (3×3 @80%) 5 sec negative on the...Read More
JP CrossFit – WOD Laura (AMRAP – Rounds and Reps) With a partner, AMRAP 21 40/30 cal row 20 burpee over rower 10 power cleans (155/105)Special Agent Laura Schwartzenberger, 43, was killed while executing a search warrant related to a violent crime against children. Schwartzenberger, who joined the FBI in 2005, was fatally shot by...Read More
JP CrossFit – WOD Weighted Pistols (Weight) You must complete a pistol on both legs for weight to count. Folks without pistols, choose a challenging scale (one you wouldn’t use in a metcon) and hit that scale for 3-5 sets. Metcon (Time) 10-9-8-7-6-5-4-3-2-1 Box jumps Pushups Pistols Shuttle runs Rx: 30”, 24”18min cap! 1 shuttle...Read More
JP CrossFit – WOD Metcon (Time) 10 rounds for time: 3 hang squat clean thrusters* 5 chest to bar 7 burpee over bar Rest 1 min after each round Rx: 95/65 Rx+: 135/9524min cap! You get one minute of rest after each round so go hard when you’re working! Quick and unbroken! Score is total...Read More
