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

JP CrossFit – Community 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

JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) AMRAP 16 10 shuttle runs 20 snatches 10 shuttle runs 20 swings –1 min rest —Read more

JP CrossFit – Community Metcon (4 Rounds for reps) 4 rounds : 2:00 on/1:00 off AMRAP: 8 step back lunges 8 shoulder to overhead 8 up downsRead more

JP CrossFit – WOD Warm-up (No Measure) General Mobility: UpDog to Down dog transitions Side Childs pose Cossacks Shoulder openers Bridge with arm circles Air squats Lunges General Warm up 2 rounds of 4 Deadlifts 4 Front squats 4 Shoulder to overhead 2 Thrusters Metcon (No Measure) EMOM 6: odd: 45 sec hollow hold even: 30 sec glute bridge hold per side Metcon (AMRAP – Rounds and Reps) Metcon (AMRAP – Rounds and Reps) EMOM until failure: 6 thrusters* 6 up downs 6 push ups *Rx = 95/65, 4 reps w/ barbellRefer to 7/12/2020Read more