Announcements Hi all, the link to the spreadsheet to sign up for heats for Friday Night Lights is HERE! JP CrossFit – WOD Warm-up General Warm Up: 5:00 Foam Roll whatever areas you need 3:00 Row (increasing in intensity) Prehab: 2 rounds of 50’ Banded Monster Walks (down and back facing the same direction) 14 Banded Deadbugs 14 Banded Glute Bridges 4 No Moneys (up and down) Specific warm up: 10 Dumbbell Deadlift 10 Dumbbell Goblet Squat 10 Dumbbell Presses 10 Dumbbell Snatches (alternating) 5 Burpees (in place) 5 Snatches with only the right/left arm 5 Burpees over the Dumbbell 5 Snatches with only the right/left arm (opposite of previous set) 5 Burpees over the Dumbbell Strategy If you can lift the dumbbell, go for RX Start with your weaker arm for the Dumbbell Snatches If proficient with the dumbbell weight, break the snatches up into 2-3 sets. Have a...Read more

Announcements Hi all, the link to the spreadsheet to sign up for heats for Friday Night Lights is HERE! JP CrossFit – WOD Warm-up General Warm Up: 5:00 Foam Roll whatever areas you need 3:00 Row (increasing in intensity) Prehab: 2 rounds of 50’ Banded Monster Walks (down and back facing the same direction) 14 Banded Deadbugs 14 Banded Glute Bridges 4 No Moneys (up and down) Specific warm up: 10 Dumbbell Deadlift 10 Dumbbell Goblet Squat 10 Dumbbell Presses 10 Dumbbell Snatches (alternating) 5 Burpees (in place) 5 Snatches with only the right/left arm 5 Burpees over the Dumbbell 5 Snatches with only the right/left arm (opposite of previous set) 5 Burpees over the Dumbbell () CrossFit Games Open 24.1 Rx (Ages 16-54) (Time) For time: 21 dumbbell snatches, arm 1 21 lateral burpees over dumbbell 21 dumbbell snatches, arm 2 21 lateral burpees over dumbbell 15 dumbbell snatches,...Read more

JP CrossFit – WOD Metcon (5 Rounds for calories) 5 Rounds: 2 minutes On/2 Minutes Off 6 Box Jump Overs 12 Push-Ups Max-Calorie Row* *Rx+: Echo/Assault Bike Score is total calories rowed/biked.Hit the row hard right before the rest!Read more

JP CrossFit – WOD Partner Hollyman (Time) 30 Rounds For Time: 5 Wall Ball Shots* 3 Handstand Push-Ups 1 Power Clean^ *20/14#, 9’/10′ target ^225/185/155/105 30 minute time capAlternate full rounds with your partner.Read more

JP CrossFit – WOD Partner Hollyman (Time) 30 Rounds For Time: 5 Wall Ball Shots* 3 Handstand Push-Ups 1 Power Clean^ *20/14#, 9’/10′ target ^225/185/155/105 24 minute time capAlternate full rounds with your partner.Read more