JP CrossFit – Community Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 23: Teams of 3: Player 1: 300m run Player 2: AMRAP: 15 up downs 25 air squats 35 lateral hops Player 3: restWhen Player 1 returns from the run, they continue the AMRAP where P2 left off. P2 rests, and P3 goes for the run. Score is total rounds and reps complete by the whole team.Read more

JP CrossFit – Community Metcon Metcon (Time) For time: 60 deadlifts 60 v-ups 300m run 60 s2oh 60 sit ups 300m run 60 swings 60 push ups 300m run20 minute time cap!Read more

JP CrossFit – WOD At Home/Zoom Warm-up (No Measure) Warm-up General Mobility: Low lunge Hurdle Pigeon Cossack Inch Worms Drinking birds Over and under the fence General Warm up: 10 Deadlifts 2 burpees 10 Power Cleans 2 burpees 10 Front Squat 2 burpees 10 Squat cleans 2 burpees 10 Snatches Metcon (Time) For time: 21-15-9 Squat cleans* Burpees — rest 4 minutes — 21-15-9 Power snatches* Burpees *Rx = 95/65, barbell reps are 15-12-9Compare to 7/24/21. ()Read more

JP CrossFit – WOD Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 7: 5 burpees 3 deadlifts* 1 ring muscle up *Rx = 185/135 Rx+ = 225/155 At Home/Zoom Warm-up (No Measure) General Mobility: Pec stretch Tricep stretch Frisky Calf Stretch Around the world Pass throughs External rotation Archer Leg swings Good mornings General Warm Up 2 rounds of: 10 Everted calf raises 10 Inverted calf raises 10 Deadlifts 10 Lat Pull Overs 10 Sots Presses Metcon (No Measure) Tempo presses! 3×4 5 sec ascent 5 sec descent Metcon (AMRAP – Rounds and Reps) AMRAP 11: 35 double unders 14 swings 14 twistsCompare to 7/22/20 ()Read more

JP CrossFit – WOD Weightlifting Metcon (Weight) EMOM 6: 2 front squats 2 shoulder to overheadFrom the floor. You may squat clean the first rep. Metcon Metcon (Time) For time: 4 rounds: 45 double unders 15 sit ups 8 front squats* 4 rounds: 45 double unders 15 sit ups 5 shoulder to overhead* *Rx = 95/65 Rx+ = 135/9515 minute time cap! At Home/Zoom Warm-up (No Measure) General Mobility Low lunge Hurdle stretch Ankle Stretch Samson stretch Cossack Plank to Down Dogs Shoulder openers General Warm Up 3 Rounds of: 20 Single Legged Glute bridge 20 Fire Hydrant 20 Bird dog 1 Rounds of : 10 Side lunges 10 Air squats 10 Step Back lunge 10 Goblet Squat 10 Lunges 5 Squat Therapy Attempts 5 overhead squats Leg Day (Time) For time: 30 sec lunge hold 30 sec lunge hold 45 air squats 30 sec lunge hold 30 sec lunge...Read more