JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) AMRAP 20 with a partner I-go-you-go 400m run 6 rounds 6 hang squat cleans 6 up downsRead more

JP CrossFit – Community Metcon (Time) For time 2 rounds of 30 deadlifts* 40 sit ups 30 shoulder to overhead* 40 swings 30 Front rack lunges* *Rx: 95/65, Barbell 22 repsRead more

JP CrossFit – WOD At Home/Zoom Warm-up (No Measure) Warm-up General Mobility Foam roll Calf Hips Quads Thoracic Low lunge Hurdle Pigeon General Warm up: Inch Worms Air squats Lunges Duck walk Monkey Cartwheel Kick ups Metcon (No Measure) Tempo pistols! 4×2 5 sec descent 10 sec hold Explosive ascent 4×2 will be 4 sets of 2 reps, 1 rep per side Metcon (Time) For time: 18-12-6-12-18 Push ups V ups Pistols Between every round: 10′ handstand walkScale HS walks to 9 bear crawl steps and 9 backwards bear crawl steps. Cyuuuute! ()Read more

JP CrossFit – WOD Gym WOD Metcon (AMRAP – Rounds and Reps) AMRAP 18 Cash in: 1 mile run With remaining time choose one of the following rep schemes to AMRAP: Scheme 1 5 pull ups 10 push ups 15 air squats Scheme 2 5 pull ups 5 push ups 15 air squats 5 push ups *Rx+: Weighted vestScale the run to take about 8-10 min. At Home/Zoom Warm-up (No Measure) General Mobility: Friskies Pec stretch Wrist stretch Pass through Around the world Staff stretch Inch worm Pike bear crawl Backwards pike bear crawl General Warm Up: Down dog push ups 10 dubs Step ups 10 dubs Scap pull ups 10 dubs Hspu Weighted step ups Pull ups Metcon (AMRAP – Rounds and Reps) AMRAP 19: 5 strict handstand push ups 25 weighted step ups 75 double unders 25 weighted step ups 5 strict pull ups () ()Read more

JP CrossFit – WOD Gym WOD () Metcon (AMRAP – Rounds and Reps) AMRAP 12: 2-4-6-8… Power cleans* After each set: 35 double unders 10 ft handstand walk *Rx: 135/95 Rx+: 155/105Score is the round you finished plus the reps you’ve accomplished. Handstand walk is 2 reps. At Home/Zoom Warm-up (No Measure) Warm-up General Warm up: 400m/ 2:00 run Toe pulls Drinking Birds Frankensteins Over the fence, under the fence High Knees Butt Kickers Bear Crawls Backwards Bear Crawls Gecko Backwards Gecko 3 DB/BB Complexes of: 2 Cleans 2 Jerks 2 Clean & Jerks 2 Snatch High Pulls 2 Snatches Metcon (Time) For time: 2 rounds: 400m run 3 rounds: 10 hang clean and jerks* 10 bar over burpees 10 hang snatches* *Rx = 75/55 () ()Read more