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

JP CrossFit – WOD Gym WOD Metcon (Weight) EMOM 7 1 hang power clean 1 front squat 1 squat clean Metcon (Time) For Time: 20 Power cleans 20 Burpees 20 front squats 20 Burpees 20 Squat cleans 12 min time cap!! *Rx:95/65 **Rx+:135/95 At Home/Zoom Warm-up (No Measure) Warm-up General Warm up: 200m run Low lunge Knee pulls Toe pulls Drinking birds Cossacks Interlaced fwd fold High knees Butt kickers Squat jumps Gecko 2 rounds of 4 Squat Therapy attempts 6 Power cleans 6 Oh squat Metcon (AMRAP – Rounds and Reps) AMRAP 24: 200m run 14 overhead squats* 7 pull ups 200m run 14 power cleans* 7 v-ups *Rx = 95/65Read more

JP CrossFit – WOD Gym WOD Push Jerk (Find a heavy single) Split Jerk (Find a heavy Single) Metcon (Time) For time: 200 double unders EMOM – 7 Russian kettlebell swings* *Rx: 16kg/12Kg Rx+: 24kg/16kg 6 minute time cap!You must be able to do a minimum of 35 dubs/minute (including the swings) to complete the full volume in time. If not, reduce the volume. At Home/Zoom Warm-up (No Measure) General Mobility Foam roll: Calf Quad Hip Thoracic Lat Puppy dog General Warm up 2 rounds of 10 Good morning 10 Glute Bridge 10 Fire hydrant 5 Push up 1 round per side unbroken 4 Deadlifts 4 Swings 4 Shoulder to Overheads 4 Walking lunges Metcon (Time) Dumbbell/Kettlebell 5 rounds: Right side: 7 deadlifts 6 swings 5 shoulder to overhead 4 overhead walking lunges 6 x 10′ farmer’s carry Left side: 7 deadlifts 6 swings 5 shoulder to overhead 4 overhead...Read more

JP CrossFit – WOD Gym WOD Metcon (AMRAP – Rounds and Reps) AMRAP 14 400m run 12 hang cleans* 10 front rack lunges* 8 dips *Rx:95/65 **Rx+:115/80 At Home/Zoom Warm-up (No Measure) General Mobility: Pec stretch Tricep Stretch Toe Pulls Low lunge Hurdle stretch Samson stretch General Warm up 2 rounds of 20 Banded Pull aparts/Holds 20 Fire hydrants 3 Inch worms 2 rounds of 6 lunges 3 push ups 6 Air squats 10 dubs Metcon (No Measure) EMOM 6: 1 – 45 sec wall squat hold 2 – 3 wall walks 3 – 5 L-sit raises 10 sec L-sit hold Metcon (Time) For time: 300 double unders 200 air squats 100 push ups Rx+ = unpartitioned 18 min time cap! ()Read more

JP CrossFit – WOD Gym WOD Overhead Squat (Find a moderate 3) Metcon (Time) For time: 9-15-21 Overhead squats* 21-15-9 Box jumps Rx: 95/65, 24″/21″ Rx+: 135/95 7min cap At Home/Zoom Warm-up (No Measure) Warm-up General Mobility: With PVC Pass throughs, Around the world Staff External rotation Archer Leg swings Good mornings Sotts press Overhead squats General Warm up 20 Side Lunges 20 Stagger stanced deadlifts 20 Back step lunges 8 Snatch High Pulls 10 Lat Pullovers 8 Snatches 8 Situps Metcon (No Measure) Seated Press! 3×6 per side Try to scale this appropriately. If you have light weights for you, up the reps per set. The last few reps of a set should be challenging. If you have heavy weights, do the presses standing, use two hands on a single dumbbell, or lower the reps if you need to. Metcon (4 Rounds for reps) AMRAP 3: 16 lat pull...Read more