JP CrossFit – WOD At Home/Zoom Warm-up (No Measure) Warm-up General Mobility: Low lunge Hurdle Pigeon Cossack Inch Worms Drinking birds Over and under the fence General Warm up: 10 Deadlifts 2 burpees 10 Power Cleans 2 burpees 10 Front Squat 2 burpees 10 Squat cleans 2 burpees 10 Snatches Metcon (Time) For time: 21-15-9 Squat cleans* Burpees — rest 4 minutes — 21-15-9 Power snatches* Burpees *Rx = 95/65, barbell reps are 15-12-9Compare to 7/24/21. ()Read more

JP CrossFit – WOD Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 7: 5 burpees 3 deadlifts* 1 ring muscle up *Rx = 185/135 Rx+ = 225/155 At Home/Zoom Warm-up (No Measure) General Mobility: Pec stretch Tricep stretch Frisky Calf Stretch Around the world Pass throughs External rotation Archer Leg swings Good mornings General Warm Up 2 rounds of: 10 Everted calf raises 10 Inverted calf raises 10 Deadlifts 10 Lat Pull Overs 10 Sots Presses Metcon (No Measure) Tempo presses! 3×4 5 sec ascent 5 sec descent Metcon (AMRAP – Rounds and Reps) AMRAP 11: 35 double unders 14 swings 14 twistsCompare to 7/22/20 ()Read more

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...Read more

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 ()Read more

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 hereRead more