JP CrossFit – WOD Metcon Metcon (3 Rounds for reps) Part A: With a 3 min clock 20 step ups* 18 situps AMRAP pull ups -2 min rest – Part B: Wit a 3 min clock 20 step ups* 18 sit ups AMRAP chest to bar -2 min rest – Part C: With a 3 min clock 20 step ups* 18 situps AMRAP toes to bar *Rx+: Weighted step up 50/35You should have at least a minute for your AMRAP.Read more

JP CrossFit – WOD Metcon (2 Rounds for reps) EMOM 8 Min 1: 2 rope climbs* Min 2: 10 bicep curls 🙂 Min 7: AMRAP rope climbs* Min 8: AMRAP bicep curls *Rx+: LeglessWear long pants and/or tall socks!! Curls can be done with dumbbells or barbell. Reps 7-10 should feel hard. Karen (Time) For Time: 150 Wall-Ball Shots, 20# / 14# Partner Karen (Time) With a partner, for time: 150 wall balls Rx = 20/14, 10’/9′Read more

JP CrossFit – WOD Weightlifting Snatch Grip Deadlift (1×2 hard reset) Metcon Metcon (Weight) EMOM 12 2 power snatches (drop from the top) Power SnatchRead more

JP CrossFit – WOD Metcon Metcon (AMRAP – Rounds and Reps) Teams of 2! AMRAP 20 5-10-15-20-25 etc Synchro burpees Synchro air squats After each set: 8 shuttle runs eachPartners do 5 burpees and 5 air squats together. One person runs at a time, completing all 8 of their shuttle runs while their partner rests. Once both have completed their 8 runs, they continue on to the round of 10 burpees and air squats.Read more

JP CrossFit – Community Metcon Warm-up (No Measure) Marsha P. Johnson and Sylvia Rivera are key transgender rights and gay liberation activists. Johnson and Rivera are credited with sparking the 1969 Stonewall Riots after having resisted arrest at the Stonewall in. Together they co-founded STAR which offered services and advocacy for homeless queer youth and fought for nondiscriminatory policies to prohibit discrimination on the basis of sexual orientation. However, the work they began is not done. Trans Resistance MA is holding the Trans Resistance March, Vigil and Pride Fest. Trans Resistance is a community of black and brown trans people and cis allies coming together to address injustice and demand change. If you would like to show your support at the 4:30 pm vigil for Black Trans Lives or Venmoing @transresistance. Metcon (Time) For time: 2 mile run At the 5:00 50 air squats At the 10:00: 50 sit ups...Read more