JP CrossFit – WOD Warm Up (No Measure) 30 Jumping Jacks 30 Mountain Climbers 20 Bird Dogs 20 Dead Bugs 10 Sit-ups 8 Russian Twists 6 V-ups (or tuck-ups) 4 Plank Shoulder Taps 2 Burpees At Home WOD (Time) Cash In: Accumulate a 2 minute plank 50 Sit-ups 40 Russian Twists (weighted if you have something) 30 V-ups (scale to tuck ups) 20 Plank Shoulder Taps 10 Burpees Cash Out: Accumulate a 2 minute plank holdRead more

JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) AMRAP 30 In a team of 3 Partner A: 500/400m row Partner B: 6x 25ft d-ball carry AMRAP D-ball over the shoulder cleans in time remaining Partner C: RestScale the row to take 2 min or less. Partner B completes 6x 25ft lengths and then does an AMRAP of the D-ball over the shoulder cleans. Score is total D-ball cleans as a team. If there aren’t enough D-balls, double dumbbell cleans are an option.Read more

JP CrossFit – WOD Thruster (Heavy 1×1 or 1×2 (from the rack)) Want points? Come and Get ’em (Time) 18-15-12-9 Thrusters* Bar Over Burpees 11 min cap *Rx: 95/75/65/55This has 54 reps, which is 9 more reps then Fran. Plan on 2 sets or less. Prioritize speed and big sets.Read more

JP CrossFit – WOD Thruster (Heavy 1×1 or 1×2 (from the rack)) Want points? Come and Get ’em (Time) 18-15-12-9 Thrusters* Bar Over Burpees 11 min cap *Rx: 95/75/65/55This has 54 reps, which is 9 more reps then Fran. Plan on 2 sets or less. Prioritize speed and big sets.Read more

JP CrossFit – WOD Metcon (Time) For time: Cash in: 5 Pull-overs Directly into 5 rounds of: 50 Double Unders 10 Push Ups 10 V-ups Cash out: 5 Pull-overs 13 min cap!Scale Double Unders to take about 30 sec or less, push ups and v-ups in two sets or less. Pull-overs can be broken up to singles (2 min budget on either end). Don’t have Pull-overs yet for a metcon? Your scale will be a 10 Reverse Burpee Cash-in/out! () () At Home WOD (Time) For Time: 100 Burpees EMOM (Every Minute On the Minute) including at the start: 10 Air Squats Set yourself a running stopwatch or use an app like Gym Next Flex Timer, put on some music, and get it done! Suggested warmup: Foam roll whatever feels sore (hips, upper back?) 4 inchworms with a pushup from your knees or toes On each side: Low Lunge Hamstring...Read more