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
JP CrossFit – WOD Gym WOD Push Jerk (Find a heavy single) Split Jerk (Find a heavy Single) Metcon (Time) For time: 200 double unders EMOM – 7 Russian kettlebell swings* *Rx: 16kg/12Kg Rx+: 24kg/16kg 6 minute time cap!You must be able to do a minimum of 35 dubs/minute (including the swings) to complete the...Read More
JP CrossFit – WOD Gym WOD Metcon (AMRAP – Rounds and Reps) AMRAP 14 400m run 12 hang cleans* 10 front rack lunges* 8 dips *Rx:95/65 **Rx+:115/80 At Home/Zoom Warm-up (No Measure) General Mobility: Pec stretch Tricep Stretch Toe Pulls Low lunge Hurdle stretch Samson stretch General Warm up 2 rounds of 20 Banded Pull...Read More
JP CrossFit – WOD Gym WOD Overhead Squat (Find a moderate 3) Metcon (Time) For time: 9-15-21 Overhead squats* 21-15-9 Box jumps Rx: 95/65, 24″/21″ Rx+: 135/95 7min cap At Home/Zoom Warm-up (No Measure) Warm-up General Mobility: With PVC Pass throughs, Around the world Staff External rotation Archer Leg swings Good mornings Sotts press Overhead...Read More
JP CrossFit – Community Metcon (Time) For time 2 rounds of 30 deadlifts* 40 sit ups 30 shoulder to overhead* 40 swings 30 Front rack lunges* *Rx: 95/65, Barbell 22 repsRead More
JP CrossFit – WOD At Home/Zoom Warm-up (No Measure) Warm-up General Mobility Foam roll Calf Hips Quads Thoracic Low lunge Hurdle Pigeon General Warm up: Inch Worms Air squats Lunges Duck walk Monkey Cartwheel Kick ups Metcon (No Measure) Tempo pistols! 4×2 5 sec descent 10 sec hold Explosive ascent 4×2 will be 4 sets...Read More
JP CrossFit – WOD Gym WOD Metcon (AMRAP – Rounds and Reps) AMRAP 18 Cash in: 1 mile run With remaining time choose one of the following rep schemes to AMRAP: Scheme 1 5 pull ups 10 push ups 15 air squats Scheme 2 5 pull ups 5 push ups 15 air squats 5 push...Read More
