JP CrossFit – WOD Announcements Here’s a link to the heats for evening Friday Night Lights. Try to also sign up to judge a heat if you can! https://docs.google.com/spreadsheets/d/1EEme_usL-2BM15TTSz_OmEhQpkBVwZRxMFupG_SDdOQ/edit?usp=sharing CrossFit Games Open 14.4 and 23.1 RX (Ages 16-54) (AMRAP – Reps) 14 minutes of: 60-calorie row 50 toes-to-bars 40 wall-ball shots 30 cleans 20 muscle-ups...Read More
JP CrossFit – WOD On your Marc, get set, go! (Time) 5 rounds for time: 400m run 21 russian swings* 3 ring muscle ups *Rx: 16kg, 12kg Rx+: 24kg, 16kg 21 min cap!Scale RMU to 6 ring dips. This is mostly a running workout. Scale swings to a weight you can do quite comfortably unbroken....Read More
JP CrossFit – WOD Front rack split squat Moderate 3×3 per leg. Complete 3 on the right, then 3 on the left. Keep weight the same across sets. This should be light, because it will blow your glutes up! Metcon (AMRAP – Rounds and Reps) AMRAP 10 10 db snatches* 1 box get over* 10...Read More
JP CrossFit – WOD Deadlift (Moderate 1×5 touch and go (around 70-80% 1rep)) This will end up being the weight you use for the metcon, but for 3 reps. These reps should be touch and go. Stells Haus of Love (5 Rounds for reps) EMOM 10 Min 1: 3 deadlifts* Min 2: AMRAP bar over...Read More
JP CrossFit – WOD Metcon (Weight) Build to a heavy complex of 1 cluster 1 thrusterYou may pause in the overhead or at the shoulder between reps. Narf (Time) For time: 9-15-21 thrusters* pull ups *Rx: 95/65 10 min cap!Lols I had accidentally just put up Fran. This is Fran’s evil step sister.Read More
JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) 30 min AMRAP with a partner: 100 box jumps 100 goblet squats (50/35) 100 DB snatches (50/35) EMOM starting @ 0:00-5 burpees Rx: 3 burpees Rx+: 5 burpeesnewer folks can consider doing a team of 3!Read More
JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) 30 min AMRAP with a partner: 100 box jumps 100 goblet squats (50/35) 100 DB snatches (50/35) EMOM starting @ 0:00 – burpees! Rx: 3 burpees Rx+: 5 burpeesnewer folks can consider doing a team of 3!Read More
JP CrossFit – WOD Metcon (5 Rounds for calories) EMOM x 20 MIN 1- 12 burpees MIN2- 18 situps MIN 3- 12/9 cal row* MIN 4- rest Rx: row increase by 2 each round: 12,14,16,18,20 9,11,13,15,17 Rx+: 15 burpees, 25 situps cals start at 15/12: 15,17,19,21,23 12,14,16,18,20Burpees and situps should be at a recovery pace!...Read More
JP CrossFit – Olympic Weightlifting Announcements Athletes Choice Power Snatch (1RM) Power Clean (1RM) Power Clean + Power Jerk Push Jerk (1RM) Power Clean + Power Jerk Back Squat (Heavy 1×5) Weightlifting Day 3 for Newbies Focus: Snatch set-up Lift offs Pausing Snatch Deadlift Snatch Deadlift Low Hang Snatch SnatchRead More
