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

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