JP CrossFit – WOD HSW Skill Work (Checkmark) 10 minutes to either HS walk for max distance or obstacle course Practice kicking up and walking a few steps (can kick up to a partner that is spotting) Kicking up to a wall + shoulder taps Round the worlds on a box Any combination of 1 – 4 Metcon (AMRAP – Rounds & Reps) AMRAP 24 400m run 100 ft farmers carry walking lunge* 50 ft handstand walk Rx: 2×50/2×40/2×35/2×25 Scoring: The amount of rounds and reps you complete within 24 minutes. 5′ handstand walk = 1 repRead more

JP CrossFit – Community Metcon (Time) For time: In teams of 3- 2 partners work while 1 rests: 90 synchro russian kettlebell swings (eye level) 400 m run 75 synchro burpees 400 m run 60 synchro dumbbell cleans 400m run 45 synchro sit-ups 400 m run 21 synchro devils press 30 min cap! 2 people are always working while 1 is resting – the runs are together! * Kettlebell swings – synchro will be considered having the kettlebell at eye level at the same time. * Burpees/Devils Press – synchro will be considered being on the ground at the same time. * Dumbbell cleans – synchro will be considered having the dumbbell to the shoulder at the same time. * Sit-ups – synchro will be considered being “up” from the ground at the same time.Read more

JP CrossFit – Community Metcon (Time) For time: In teams of 3- 2 partners work while 1 rests: 90 synchro russian kettlebell swings (eye level) 400 m run 75 synchro burpees 400 m run 60 synchro dumbbell cleans 400m run 45 synchro sit-ups 400 m run 21 synchro devils press 30 min cap! 2 people are always working while 1 is resting – the runs are together! * Kettlebell swings – synchro will be considered having the kettlebell at eye level at the same time. * Burpees/Devils Press – synchro will be considered being on the ground at the same time. * Dumbbell cleans – synchro will be considered having the dumbbell to the shoulder at the same time. * Sit-ups – synchro will be considered being “up” from the ground at the same time.Read more

JP CrossFit – WOD DT Prep Complex (Weight) Every 2:30 for 5 sets Build to a heavy unbroken complex of: 3 Deadlifts 2 Hang Power Cleans 1 Push Jerk Scoring: The heaviest weight with which you successfully complete the complex. DT (Time) 5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power Cleans, 155# / 105# 6 Push Jerks, 155# / 105#In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009To learn more about DT click here Rx: 155/135/105/95 12 min cap Scoring: Time it takes you to complete the workout. If you do not finish within the time cap, add the reps remaining as seconds to 12:00.Read more

JP CrossFit – WOD Metcon (5 Rounds for reps) EMOM 25 Fight Gone Bad style: 1: AMRAP Toes-to-bar 2: AMRAP Double Unders 3: AMRAP V-Ups* 4: AMRAP Cal Row 5: Rest *Rx+: GHD sit-ups Scoring: The total number of reps you get each round. Fight Gone Bad style means that you count reps continuously from movement to movement, so if you complete 20 wallballs in minute one, your first sit-up would be rep 21, and you continuously count from there.Read more