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

JP CrossFit – WOD Metcon (Time ↓ Shorter is Better) For Time: 1,000m row 70 american kettlebell swings* 60 sit ups^ 50 box jumps 40 pushups 800m run *Rx: 32kg/24kg/20kg/16kg, 24”/20” ^Rx+: GHD sit ups 30 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 30:00. The run counts for two reps, one rep if you leave before the timer finishes, two if you return in time.Read more

JP CrossFit – WOD Skillwork (Checkmark) Every 1:00 for 8 sets 3-5 strict toes to bar Metcon (6 Rounds for time ↓ shorter is better) Every 2:00 for 6 sets For Time: 6 burpees over the bar 8 hang power cleans* 8 toes to bar *Rx: 105/85/65/55Scoring: The time it takes you to complete each set.Read more

JP CrossFit – WOD Power Snatch Every 90 seconds for 5 sets 2 power snatches (touch and go) Building to RPE 7/8 Metcon (Time ↓ Shorter is Better) For Time: 8-6-4-2-4-6-8 Power snatches* 18-15-12-9-12-15-18 Wall balls* *Rx: 95/75/65/55, 20/14 15 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 15:00.Read more

JP CrossFit – WOD Metcon (Time ↓ Shorter is Better) 5 rounds for time 10 double dumbbell box step overs* 15 pull-ups 200m run *Rx: 24”/20”, 2x50s/2x40s/2×35/2×25 24 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 24:00. The run counts for two reps, one rep if you leave before the timer finishes, two if you return in time.Read more