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

JP CrossFit – WOD Gym WOD Metcon (Weight) Front Squat 5-5-AMRAPYou have 3 working sets. Increase in weight as you go up each set. The final set is an AMRAP at the heaviest weight. Shoot for 6-7 reps. Front Squat For reference. Input reps weight from the AMRAP Metcon (Time) 50 wall balls for time Rx:20/14 Rx+: 30/204 min time cap! At Home/Zoom Warm-up (No Measure) Warm-up General Mobility Puppy dog Side childs pose Thread the needle Hip bridges Shoulder openers Crab Walk Bear Crawl Gecko Wrist stretch General Warm up: 2 Around the world planks 10 Air squats 10 Good mornings 10 Squat Jumps 10 Deadlifts 10 Goblet squats 10 kb swings 6 squat cleans Seven Minutes in Heaven (Time) Accumulate 7 minutes of a plank hold. Every 5 minutes, including 0:00: 16 swings 16 squat cleans 16 sit ups Plank hold* Rx = plank Rx+ = ring/bar hang...Read more

JP CrossFit – WOD Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 7: 12 bar over burpees 8 chest to bar pull ups 4 power snatches* –3:30 rest– AMRAP 7: 12 bar over burpees 8 chest to bar pull ups 4 power snatches* *Rx: 115/80 Rx+: 135/95Pick up where you left off in the first AMRAP. Score is total rounds and reps. At Home/Zoom Warm-up (No Measure) Warm-up General Mobility Foam roll: Ankles Quads Hips Thoracic Lats Puppy dog Low lunge into hurdle Drinking Birds Frankensteins Duck walk Shoulder openers General Warm up 2 rounds: 8 Sotts press 8 Overhead squats 8 Thrusters 8 Scap push ups/Pull ups 4 burpees Metcon (AMRAP – Reps) AMRAP 3: Hollow body rocks Every time you break: 8 lat pull overs Metcon (AMRAP – Reps) AMRAP 10: 2-4-6-8-10 etc Burpee pull ups Thrusters* *Rx = 75/55 Cheat sheet: 2 – 4 4 – 12...Read more