WOD

JP CrossFit – WOD Silent Deadlift (6×3 ) Metcon (Time) For time: 30 box jump overs *Rx: 20/24 Rx+: 40 box jump overs 4 min cap!Light yourself on fire. Goal is to go as fast as possible–no holding back. Every second counts! You can step or jump down/rebound!
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JP CrossFit – Community Metcon (4 Rounds for reps) :20 on/1:00 off for 6 rounds Max strict handstand push upsScale to max seated double dumbbell press () Metcon (AMRAP – Rounds and Reps) AMRAP 9 14 dumbbell snatches* 10 handstand push ups *Rx: 50/35 Rx+ 60/40 Suns Out Squirrels Out Successories Vol. 2 (No Measure) 3 rounds not for time of: 10 bent over rows 10 bicep curls 10 chest plate squeeze
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JP CrossFit – WOD Announcements It’s Tim’s birthday!!! Come and celebrate with him while doing one of his least favorite movements!! We love you Tim:) Thruster (1×2) From the rack Metcon (Time) For time: 100 thrusters Every two minutes 6 pull ups 5 up downs 14 min cap! Rx: 75/55 Rx+: 95/65, 8 pull ups, burpees
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JP CrossFit – WOD Metcon (3 Rounds for reps) 3 rounds, Fight Gone Bad-style: Min 1: Calorie row Min 2:V-ups or situps Min 3 box jumps or step ups Min 4: push ups Min 5: russian kettlebell swings Min 6 RestEach minute complete as many reps as possible of each movement. You will need to set an 18 min EMOM timer. Keep track of your total reps each round.
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JP CrossFit – Community Metcon (3 Rounds for reps) 3 rounds, Fight Gone Bad-style: Min 1: Calorie row Min 2:V-ups or situps Min 3 box jumps or step ups Min 4: push ups Min 5: russian kettlebell swings Min 6 RestEach minute complete as many reps as possible of each movement. You will need to set an 18 min EMOM timer. Keep track of your total reps each round.
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