JP CrossFit – WOD Shoulder Press Every 2:00 for 6 sets 2 shoulder presses Building to a max 1×2 Metcon (Checkmark) EMOM 16 1: 5-10 strict handstand push-ups 2: 15/12 cal row 3: 20 sit-ups* 4: rest* *Rx+: 16 GHD sit-ups, 10 burpees to target instead of rest!Read more

JP CrossFit – WOD Metcon (Time ↓ Shorter is Better) 4 sets for time: Athlete choice cardio* into 12-9-6 Single arm dumbbell hang squat cleans^ Box jump overs^ -rest 2 minutes between sets- *400m run, 500m row, 500m ski, 40/30 cal bike, 100 double unders ^Rx: 50/40/35/25, 24”/20” 28 min cap Scoring: The amount of time it takes you to complete the workout. If you do not finish within the time cap, add the reps remaining as seconds to 28:00. The cardio counts as two reps, one if you start it before the end of the time cap.Read more

JP CrossFit – WOD Silent Deadlift Every 1:30 for 6 sets 3 SILENT deadlifts building to a heavy 1×3 Metcon (AMRAP – Rounds and Reps) AMRAP 10 6 deadlifts* 8 burpees over the bar *Rx: 275/225/185/155 Scoring: The amount of rounds and reps you complete within 10 minutes.Read more

JP CrossFit – WOD Metcon (3 Rounds for reps) In a 6 min window 800m run 15 Front Squats* Max Bar Muscle-ups in remaining time -rest 2 min- In 4 min window 400 m run 12 Front Squats* Max Bar Muscle-ups in remaining time -rest 2 min- In 3 min window 200m run 9 Front Squats* Max Bar Muscle-ups in remaining time *Rx: 135/95/85/65 Scoring: The amount of Bar Muscle-ups you complete in each round.Read more

JP CrossFit – Community Stonewall (Dumbbell Version) (AMRAP – Rounds and Reps) AMRAP 24: 12 dumbbell squat cleans* 56 lateral hops 12 dumbbell shoulder to overhead* 18 burpees *Rx = 2×50/1×50/2×35/1×35 In the early hours of June 28, 1969, New York City police raided the Stonewall Inn, a gay club located in Greenwich Village in New York City. The raid sparked a riot among bar patrons and neighborhood residents as police roughly hauled employees and patrons out of the bar, leading to six days of protests and violent clashes with law enforcement outside the bar on Christopher Street, in neighboring streets and in nearby Christopher Park. The Stonewall Riots served as a catalyst for the gay rights movement in the United States and around the world. Special thanks to David Osario, owner of CrossFit South Brooklyn for creating the original version of this WOD for OUTWOD in 2013.Scoring: Rounds and...Read more