Category

WOD
JP CrossFit – WOD Push Press (Every 2 minutes x 3 sets: 3 Push Presses @ RPE 9 ) Metcon (AMRAP – Rounds and Reps) AMRAP 8 6 toes to bar 20 double unders
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JP CrossFit – WOD Metcon (Time) For time 800 m run into… 50 hand stand push ups 50 double dumbbell^ box step overs (24″/20″) 50 burpee box jump overs into… 800 m run *partition the middle however you would like! ^Rx: 50s/40s/35s/25s 30 min cap!
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JP CrossFit – WOD Metcon (AMRAP – Rounds and Reps) AMRAP 13 3 ring muscle ups 10 single leg squats 15 kettlebell swings* Rx: 26kg/18kg/16kg/12kg
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JP CrossFit – WOD Back Squat (Every 3 minutes x 3 sets 3 Back Squats @ RPE 9) Speedy Jell-O (Time) For time: 18/15 Assault Bike Cals or 15/12 Echo Bike Cals 15 x 25′ shuttle runs
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JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) AMRAP 24 with a partner, you-go-I-go 800m run (together) 60 wall balls 50 kettlebell swings 40 abmat sit-ups 30 box jumps 20 burpees Scoring: The amount of rounds and reps you complete within 24 minutes.
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JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) AMRAP 24 with a partner, you-go-I-go 800m run (together) 60 wall balls 50 kettlebell swings 40 abmat sit-ups 30 box jumps 20 burpeesScoring: The amount of rounds and reps you complete within 24 minutes.
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JP CrossFit – WOD Push Press (Every 2 minutes x 4 sets: 3 Push Presses @ RPE 8 ) Metcon (Time) 18-15-12-9-6-3 Push jerks* Burpees over the bar *Rx: 95/75/65/55 12 min cap
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Announcements We will be cancelling the 6:30p class on Thursday 9/18 to be able to hold a staff meeting. JP CrossFit – WOD Metcon (Time) 5 rounds for time 400m run 20 dumbbell hang clean and jerks* 2 rope climbs *Rx: 50/40/35/20 25 min cap
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Announcements We will be cancelling the 6:30p class on Thursday 9/18 to be able to hold a staff meeting. JP CrossFit – WOD Metcon (AMRAP – Rounds and Reps) AMRAP 20 with a partner- alternating FULL rounds: 10/8 calorie row 5 box jump overs (24″/20″) 3 pull-ups
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Announcements We will be cancelling the 6:30p class on Thursday 9/18 to be able to hold a staff meeting. JP CrossFit – WOD Back Squat (Every 3 minutes x 4 sets: 3 Back Squats @ RPE 8 ) Metcon (Time) 50-40-30-20-10 Air squats Ab mat sit ups
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