JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) AMRAP 18, with a partner I-go-you-go 60 wall balls 60 situps 60 push ups 60 db overhead lunges 60 db russian twists Rx+: vups for situps, plyo push up on plates for push upsYou’re welcome to increase the difficulty of one or more movements, even if you don’t plan to make all of them harder.Read more

JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) AMRAP 18, with a partner I-go-you-go 60 wall balls 60 situps 60 db thrusters 60 push ups 60 db overhead lunges 60 db russian twists Rx+: vups for situps, plyo push up on plates for push upsYou’re welcome to increase the difficulty of one or more movements, even if you don’t plan to make all of them harder.Read more

JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) AMRAP 18, with a partner I-go-you-go 60 wall balls 60 situps 60 push ups 60 db overhead lunges 60 db russian twists Rx+: vups for situps, plyo push up on plates for push upsYou’re welcome to increase the difficulty of one or more movements, even if you don’t plan to make all of them harder.Read more

JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) AMRAP 18, with a partner I-go-you-go 60 wall balls 60 situps 60 db thrusters 60 push ups 60 db overhead lunges 60 db russian twists Rx+: vups for situps, plyo push up on plates for push upsYou’re welcome to increase the difficulty of one or more movements, even if you don’t plan to make all of them harder.Read more

Announcements -This Friday we will have a professional photographer taking photos of folks working out in the evening! New profile pic anyone? -DJ Stell will be in the Haus playing your fave hits. Fill out this form if you’d like to hear your jamz https://docs.google.com/forms/d/e/1FAIpQLSdsT45EUXdcr764sUQnfHoD9ALuhCLQp_kZnt4hiv_l2iKL0Q/viewform JP CrossFit – WOD Warm Up (No Measure) General warm up If back is still tight from last open wod, do some banded hip openers 3:00 rowing Min 1 at a casual pace Min 2 at a stroke rate of 26-32 Min 3 at a stroke rate of 28-34 Pre-hab 2 rounds of 50’ Banded monster walks 10 glute bridges 10 bird dogs Banded plank shoulder rotations (clocks) Specific warm up 10 barbell good mornings 5 light Deadlifts 5 moderate Deadlifts 5 working weight Deadlifts Then 2 rounds of 20 Double/Single Unders 5 Deadlifts () () Strategy (No Measure) Push where you can, damage control...Read more