JP CrossFit – WOD Metcon Crash and Burn VI (Time) For time: 1-2-3-4-5-6-7-8-7-6-5-4-3-2-1 Unbroken pull ups Rx+ = chest to bar 5 min time cap! Metcon Metcon (AMRAP – Rounds and Reps) Death by: Handstand push ups BurpeesDeath by is an EMOM where you add a rep to each movement per round. Min 1: 1...Read More
JP CrossFit – WOD Metcon Metcon (5 Rounds for time) E2MOM 20: 1-2: 200m run 3-4: 12 deadlifts* 9 hang power cleans* 6 push jerks* *Rx = 115/85 Rx+ = 155/105Your score is the time it takes you to do the rounds of barbell work. You’ll enter those 5 individual times into Wodify and it’ll...Read More
JP CrossFit – Community Warm-up Sylvia Rivera was a Latina trans woman who fought for the inclusion of transgender folks and other marginalized identities that were not being recognized in the mainstream and middle-class gay liberation movement. She formed her own organization alongside fellow trans activist Marsha P. Johnson called STAR, that focused on providing...Read More
JP CrossFit – Olympic Weightlifting Weightlifting Snatch (4×2) 85% of your max snatch Snatch Pull (3×3) 105% of your max snatch Back Squat (2×5) 80% of your max back squat Afterbash Romanian DeadLift (RDL) (5×3)Read More
JP CrossFit – Community Warm-up (No Measure) Marsha P. Johnson was a Black trans woman who is credited with starting the Stonewall Riots after police raided the gay bar Stonewall Inn. Her bravery in the face of oppression ignited subsequent LGBTQ political activism and is generally considered the start of the modern LGBTQ rights movement....Read More
JP CrossFit – Olympic Weightlifting Watch this! https://youtu.be/PTvv1wHl1Nk Warm-up Pause jerks: pause for three seconds in the bottom of the dip, focus on keeping your weight over the front of your heel. Work up to 70% ish. Weightlifting Split Jerk (4×2) First jerk is a pause jerk, second jerk is regular speed. 85% of your...Read More
JP CrossFit – WOD Metcon (Time) For Time 20-18-16-14 russian swings* 30 double unders into 12-10-8-6-4 goblet squats* 30 double unders *Rx: 16kg/12kg Rx+: 24kg/16kg9 min cap Metcon (No Measure) Athletes Choice: Front squat or back squat Front Squat (5×3) Back Squat (5×3)Read More
JP CrossFit – WOD Announcements HAPPY FIRST DAY OF PRIDE MONTH!!!!!!!!!!!!!!!!!!!!! Metcon (Time) 3 rounds for time 400m run or 500m row 15 deadlifts* 20ft handstand walk 15 min cap! Rx: 225/155* Rx+: 10ft incrementssub 4 wall walks for handstand walkRead More
JP CrossFit – WOD Metcon (5 Rounds for reps) EMOM 30 Min 1: AMRAP cal row Min 2: rest Min 3: AMRAP double dumbbell thrusters Min 4: rest Min 5: AMRAP situps MIn 6: rest No rx weights today. If you did murph, grab something light and prioritize moving.Read More
