JP CrossFit – WOD Snatch Complex (Time) EMOM 8 1 snatch high pull+1 hang power snatch Power Snatch for reference Thresher Shark (Time) 7 Rounds For Time 45 double unders 9 hang power snatches* 13 min cap! *Rx: 95/75/65/55 FUN FACT: Thresher sharks are known for their incredibly long tails, which they use to stun or kill their prey. They are also one of the few shark species that breach, jumping high out of the water.Read more

JP CrossFit – WOD Lemon Shark (AMRAP – Rounds and Reps) AMRAP 20 with a partner (you-go-i-go) 500m row 20 deadlifts* 8 wall walks *Rx: 275/225/185/155 FUN FACT: Lemon sharks are not particularly aggressive sharks, so they’re not considered much of a threat to people in the water. Additionally, lemon sharks are social animals and often live in groups, which can enhance communication, pack hunting, and protection!Read more

JP CrossFit – WOD Power Clean (Every 2 min x 4 rounds: 2 power cleans *building in weight*) Hammerhead Shark (AMRAP – Rounds and Reps) 5 rounds for time 21 toes to bar 7 power cleans* *Rx: 185/155/125/105 20 min cap! FUN FACT: Hammerhead sharks have a special muscle that lets them move their head up and down, the “hammer” or cephalofoil, helps them scan the ocean floor for prey and improves their depth perception. They have eyes that allow 360 degrees of vision but cannot see in front of them!Read more

JP CrossFit – WOD HAPPY SHARK WEEK!!! My favorite week of the year!! YAY!! This week you’re gonna find challenging, shark-themed workouts paired with quirky and interesting shark facts! I hope you have as much fun doing these workouts as I did programming them 🙂 Yours in fitness, Coach Ashley Black Tip Reef Shark (AMRAP – Rounds and Reps) AMRAP 16 9 ring dips 16 dumbbell snatches* 21 wall balls (20/14) *Rx: 60/50/35/25 FUN FACT: The blacktip reef shark is a timid species named for the prominent black tips on its fins. They are homebodies and have a home range of around .21 square miles, among the smallest of any shark species!!Read more

JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) AMRAP 25 w/partner You-go-i-go 50 wall balls 50 box jumps 50 pushups 50 burpees -every 5 min including 0:00- 200m run!-Read more