JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) AMRAP 20 50 lateral hops 20 db snatches 20 push ups 20 sit ups 20 lateral wall balls 2 stair climbs Rx+: weighted sit upsRead more

JP CrossFit – WOD Announcements Here’s a link to the heats for evening Friday Night Lights. Try to also sign up to judge a heat if you can! https://docs.google.com/spreadsheets/d/1EEme_usL-2BM15TTSz_OmEhQpkBVwZRxMFupG_SDdOQ/edit?usp=sharing CrossFit Games Open 14.4 and 23.1 RX (Ages 16-54) (AMRAP – Reps) 14 minutes of: 60-calorie row 50 toes-to-bars 40 wall-ball shots 30 cleans 20 muscle-ups F: 14lb ball to 9ft target, 95lb M: 20lb ball to 10ft target, 135lb CrossFit Games Open 23.1 Scaled (Ages 16-54) (AMRAP – Reps) 14 minutes of: 60-calorie row 50 hanging knee raises 40 wall-ball shots 30 cleans 20 chin-over-bar pull-ups F: 10lb ball to 9ft target, 65lb M: 14lb ball to 10ft target, 95lb CrossFit Games Open 23.1 Masters Scaled (Ages 55+) (AMRAP – Reps) 14 minutes of: 60-calorie row 50 sit-ups 40 wall-ball shots 30 cleans 20 jumping chest-to-bar pull-ups F: 10lb ball to 8ft target, 45lb M: 14lb ball to 8ft target,...Read more

JP CrossFit – WOD On your Marc, get set, go! (Time) 5 rounds for time: 400m run 21 russian swings* 3 ring muscle ups *Rx: 16kg, 12kg Rx+: 24kg, 16kg 21 min cap!Scale RMU to 6 ring dips. This is mostly a running workout. Scale swings to a weight you can do quite comfortably unbroken. Run should take 2-3:00min.Read more

JP CrossFit – WOD Front rack split squat Moderate 3×3 per leg. Complete 3 on the right, then 3 on the left. Keep weight the same across sets. This should be light, because it will blow your glutes up! Metcon (AMRAP – Rounds and Reps) AMRAP 10 10 db snatches* 1 box get over* 10 wall balls* 1 box get over* Rx: 50/35, 24″ BGO, 20/14, 10’/9′ Rx+ 60/40, 30″BGO, 11’/10′Scale wb and db snatches to be nearly unbroken most of the time. For the box get over, it is ideal to vault over, although hands, knees and feet can be used. ()Read more

JP CrossFit – WOD Deadlift (Moderate 1×5 touch and go (around 70-80% 1rep)) This will end up being the weight you use for the metcon, but for 3 reps. These reps should be touch and go. Stells Haus of Love (5 Rounds for reps) EMOM 10 Min 1: 3 deadlifts* Min 2: AMRAP bar over burpees* Deadlift weight is from the 1×5 complex. Click Rx if you complete all deadlifts and BOB as Rx. Score is BOB.Read more