JP CrossFit – WOD Warm-up (No Measure) All three of these workouts can be done in the same day, or spread out across the long weekend. They’ll each be programmed every day 12/24-12/26. Metcon Crash and Burn II (Time) For time: 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 Unbroken push ups 10 minute time cap! Metcon Death by Burpees (AMRAP – Rounds) EMOM-style: Minute 1, 1 burpee Minute 2, 2 burpees Minute 3, 3 burpees etc. You’re done when you don’t finish the requisite number of burpees in the minute. Metcon Metcon (10 Rounds for reps) EMOM 20: odd: 8 sit ups 8 air squats AMRAP lateral hops even: rest Score is lateral hops per roundRead more

JP CrossFit – WOD Warm-up (No Measure) All three of these workouts can be done in the same day, or spread out across the long weekend. They’ll each be programmed every day 12/24-12/26. Metcon Crash and Burn II (Time) For time: 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 Unbroken push ups 10 minute time cap! Metcon Death by Burpees (AMRAP – Rounds) EMOM-style: Minute 1, 1 burpee Minute 2, 2 burpees Minute 3, 3 burpees etc. You’re done when you don’t finish the requisite number of burpees in the minute. Metcon Metcon (10 Rounds for reps) EMOM 20: odd: 8 sit ups 8 air squats AMRAP lateral hops even: rest Score is lateral hops per roundRead more

JP CrossFit – WODRead more

JP CrossFit – WOD Warm-up (No Measure) All three of these workouts can be done in the same day, or spread out across the long weekend. They’ll each be programmed every day 12/24-12/26. Metcon Crash and Burn II (Time) For time: 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 Unbroken push ups 10 minute time cap! Metcon Death by Burpees (AMRAP – Rounds) EMOM-style: Minute 1, 1 burpee Minute 2, 2 burpees Minute 3, 3 burpees etc. You’re done when you don’t finish the requisite number of burpees in the minute. Metcon Metcon (10 Rounds for reps) EMOM 20: odd: 8 sit ups 8 air squats AMRAP lateral hops even: rest Score is lateral hops per roundRead more

JP CrossFit – WOD Weightlifting Metcon (No Measure) Find a heavy 3 rep deadlift! After each set, 3 strict dumbbell presses Deadlift Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 8: 8 push press* 8 box jump overs* *Rx = 95/65, 24″/20″ Rx+ = 135/95, 30″/24″Read more