WOD

JP CrossFit – WOD Weightlifting Metcon (Weight) EMOM 6: 2 front squats 2 shoulder to overheadFrom the floor. You may squat clean the first rep. Metcon Metcon (Time) For time: 4 rounds: 45 double unders 15 sit ups 8 front squats* 4 rounds: 45 double unders 15 sit ups 5 shoulder to overhead* *Rx = 95/65 Rx+ = 135/9515 minute time cap! At Home/Zoom Warm-up (No Measure) General Mobility Low lunge Hurdle stretch Ankle Stretch Samson stretch Cossack Plank to Down Dogs Shoulder openers General Warm Up 3 Rounds of: 20 Single Legged Glute bridge 20 Fire Hydrant 20 Bird dog 1 Rounds of : 10 Side lunges 10 Air squats 10 Step Back lunge 10 Goblet Squat 10 Lunges 5 Squat Therapy Attempts 5 overhead squats Leg Day (Time) For time: 30 sec lunge hold 30 sec lunge hold 45 air squats 30 sec lunge hold 30 sec lunge...
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JP CrossFit – WOD Metcon Metcon (Time) For time: 8-12-16-20-16-12-8 Kettlebell swings* Box jumps* — at the end of each round, 1 rope climb* — *Rx = 16kg/12kg, 24″/20″ Rx+ = 24kg/16kg, legless rope climbs At Home/Zoom Warm-up (No Measure) General Mobility Foam roll Hips Thoracic Lat Puppy dog Inch worms Knee pulls Figure 4 Lunge + twist Shoulder openers High knees Butt kickers General Warm up AMRAP 2: 4 Down dog push up 4 Air squats 4 Burpees 4 Squat jump Metcon (Time) For time: 9-8-7-6-5-4-3-2-1 Handstand push ups V-ups Between each round: 3 burpee squat jumpsCompare to 7/20/20 ()
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JP CrossFit – Community Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about Murph click here
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JP CrossFit – WOD Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about Murph click here
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JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) AMRAP 16 10 shuttle runs 20 snatches 10 shuttle runs 20 swings –1 min rest —
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