JP CrossFit – WOD Metcon Metcon (Time) For time: 8-12-16-20-16-12-8 Kettlebell swings* Box jumps* — at the end of each round, 1 rope climb* — *Rx = 16kg/12kg, 24″/20″ Rx+ = 24kg/16kg, legless rope climbs At Home/Zoom Warm-up (No Measure) General Mobility Foam roll Hips Thoracic Lat Puppy dog Inch worms Knee pulls Figure 4 Lunge + twist Shoulder openers High knees Butt kickers General Warm up AMRAP 2: 4 Down dog push up 4 Air squats 4 Burpees 4 Squat jump Metcon (Time) For time: 9-8-7-6-5-4-3-2-1 Handstand push ups V-ups Between each round: 3 burpee squat jumpsCompare to 7/20/20 ()Read more

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