JP CrossFit – WOD Announcements This workout is going to be quite involved and it’s long, so there won’t be time for a traditional class for the morning and noon classes. Instead, morning and noon coaches will help you find the right bar height and help you get set up in a heat with the right equipment. Please be prepared to warm yourself up (we will have warm ups written around the room). CrossFit Games Open 23.2A Rx (All Ages) (AMRAP – Reps) Complete as many reps as possible in 15 minutes of: 5 burpee pull-ups 10 shuttle runs (1 rep = 50 ft) *Add 5 burpee pull-ups after each round. CrossFit Games Open 23.2B (All Divisions/Ages) Immediately following 23.2A, athletes will have 5 minutes to establish: 1-rep-max thruster (from the floor)To learn more about CrossFit Games Open 23.2B (All Divisions/Ages) click here CrossFit Games Open 23.2A Scaled and Foundations...Read more

JP CrossFit – WOD Back Squat (Moderate 1×5 ) Sara’s Birthday Finisher (Time) 10 rounds for time 2 burpees 4 v-ups 6 kb swings* 8 min cap! *Rx: 16/12kg Rx+ 24kg/16kgRead more

JP CrossFit – WOD Metcon (AMRAP – Rounds and Reps) AMRAP 10 25 double unders 8 single db OH lunge 5 ft handstand walk –add 5 ft each round– Rx: 50/35 Rx+: 60/40Note: WE WILL NOT BE USING WALL WALKS AS A SCALE FOR HSW TODAY! You’re welcome 🙂 What is the scale? Well you shouold come and see!Read more

JP CrossFit – WOD Metcon (No Measure) Gymnastics skill work 7 rounds of 10 sec on/30 sec off L-sit holdAccumulate as many seconds as you can during the 10 seconds of work Metcon (AMRAP – Rounds and Reps) With a Partner AMRAP 12 Partner A: 10 burpee shuttle runs Partner B: AMRAP 10 db squats 5 ring rows Rx: 50/35 Rx+: 60/40ring rows should be a challenging but unbroken 5 reps (at least at the beginning). We almost never program ring rows as the Rx, but it’s a very important pulling motion everyone should be doing, so you’re welcome!Read more

JP CrossFit – WOD Metcon (10 Rounds for reps) EMOM 30 Min 1: 3 snatches* Min 2: 14/12cal row or 15 burpees Min 3: 3-8 pull ups* Rx: Choose your own barbell weight and pull up rep number. Click this button if you make it start to finish with your choice. All pull up scales will count as Rx today:) Show me consistency! Rx+: Squat Snatch, Chest to BarYou must alternate cal row and burpees each round. Keep in mind this is a 10 round workout, so choose your reps and weight wisely. Weight should be heavy enough to be singles. Track your pull up reps and input barbell weight in comments. This could be fun training for Isabel 🙂Read more