JP CrossFit – WOD Metcon Metcon (No Measure) AMRAP 24, with a partner: Partner 1: 4-8-12-16-20 etc Lunges Sit ups Kettlebell deadlifts* Up downs Partner 2: AMRAP meter row Partners switch every 2:00. *Rx = 32kg/24kg/20kg/16kg Don’t reset your rower when you switch! Your scores will be both the rounds and reps from the AMRAP and the total meters rowed. Rounds and Reps from the AMRAP (AMRAP – Rounds and Reps) Total Row Distance (Distance) Total meters accumulated over the workout.Read more

JP CrossFit – WOD Metcon 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 hereRemember, don’t hit Rx unless you use the weight vest.Read more

JP CrossFit – WOD Week Preview Monday Murph Squat, Overhead Pull, Horizontal Push, Monostructural High Volume, Light Weight Stimulus: Grinder Tuesday Squat, Core, Hinge, Horizontal Pull Medium Volume, Moderate Weight Stimulus: Pacer Wednesday Monostructural, Squat, Horizontal Push Medium Volume, Light Weight Stimulus: Threshold Thursday Overhead Pull, Hinge, Monostructural High Volume, Moderate Weight Stimulus: Threshold Friday Horizontal Press, Squat, Core Medium Volume, Light Weight Stimulus: Lift/SprintRead more

JP CrossFit – Olympic Weightlifting Focus Snatch Set-up position, 1st Pull Snatch Pull (no jump snatch pull, full reset) Metcon (Weight) EMOM 10 1 power snatch 2 overhead squatsFeel free to build in weight Accessory Work Front Squat (6×3 @80-90%)Read more

JP CrossFit – Community Metcon (4 Rounds for reps) 4 rounds: Min 1: Kettlebell Swings Min 2: Burpees Min 3: Sit-ups Min 4: Dumbbell Snatches Min 5: Calorie Row Min 6: Rest The scoring is Fight Gone Bad style, meaning that your reps are continuously counted for the whole round, giving you a total count of reps for each round. If you do 15 kettlebell swings, then the first burpee you do you counts as 16, etc…Read more