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 24 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

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 23 minute time capAlternate full rounds with your partner.Read more