JP CrossFit – WOD Metcon (AMRAP – Rounds and Reps) AMRAP 12: 3-6-9-12…etc power cleans toes to bar Box Jumps RX: 24″/20″, 95/65 Rx+: 30″/24″,135/95Read more

JP CrossFit – WOD Metcon (Time) For Time 20-18-16-14 russian swings* 30 double unders into 12-10-8-6-4 goblet squats* 30 double unders *Rx: 16kg/12kg Rx+: 24kg/16kg9 min cap Metcon (No Measure) Athletes Choice: Front squat or back squat Front Squat (5×3) Back Squat (5×3)Read more

JP CrossFit – WOD Announcements HAPPY FIRST DAY OF PRIDE MONTH!!!!!!!!!!!!!!!!!!!!! Metcon (Time) 3 rounds for time 400m run or 500m row 15 deadlifts* 20ft handstand walk 15 min cap! Rx: 225/155* Rx+: 10ft incrementssub 4 wall walks for handstand walkRead more

JP CrossFit – WOD Metcon (5 Rounds for reps) EMOM 30 Min 1: AMRAP cal row Min 2: rest Min 3: AMRAP double dumbbell thrusters Min 4: rest Min 5: AMRAP situps MIn 6: rest No rx weights today. If you did murph, grab something light and prioritize moving.Read more

JP CrossFit – WOD Warm-up (No Measure) Mobility: 5 min of Foam rolling /lacrosse balling : – Pecs, traps, upper back, forearms, hips, calves, quads – include inch worms General Warm up : 2 Rounds of 20 mountain climbers 20 high knees 20 butt kickers 20 jumping jacks Specific warm up: 400m run Put on weighted vest at this point 2 rounds 6 scap pull ups 6 beat swings 2 rounds of 6 scap push ups 6 “easy” push ups 1 half round of your chosen rep scheme: i.e if I was doing the 5-5-15-5 I would do 3 pull ups, 3 push ups, 8 air squats, 3 push ups Metcon 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...Read more