JP CrossFit – WOD Gym WOD Metcon (AMRAP – Rounds and Reps) AMRAP 25: 800m run 5 rounds: 5 pull ups 5 push ups 15 air squats 5 push ups Rx+ = weight vest 20/14 At Home/Zoom Warm-up (No Measure) General Mobility Inch worms Drinking Birds Figure 4’s Over the fence, Under the fence Standing Behind the Back Interlaced Forward fold General Warm up AMRAP 2: 4 Step Back Lunges 4 Deadlifts 4 snatches 4 burpees Metcon (Time) For time: 24 burpees 24 dumbbell snatch 24 weighted back step lunges 30 sit ups 24 burpees 24 dumbbell snatch 24 weighted back step lunges 30 twists 24 burpees 24 dumbbell snatch 24 weighted back step lunges 30 v-ups20 minute time cap! Compare to 7/1/20 () ()Read more

JP CrossFit – WOD Gym WOD Metcon (No Measure) Every 90 seconds, 6 rounds: 2 snatch high pulls 1 power snatch Power Snatch Metcon (AMRAP – Rounds and Reps) AMRAP 7: 24 lateral hops 16 sit ups 8 overhead lunges* *Rx = 95/65 At Home/Zoom Warm-up (No Measure) General Mobility Pec stretch Shoulder wall stretch Wrist Stretch Around the world Pass through Staff Stretch External Rotation Behind the Back Archer General Warm Up: 2 rounds of 10 Plank to down dog transitions 10 Hip bridges 10 Shoulder openers 2 rounds of 4 Deadlift 4 Hang power cleans 4 Front Squats 4 Push Presses 4 Clusters Metcon (AMRAP – Reps) 3 rounds AMRAP 1: 1 wall walk 10 shoulder taps — 1 min rest — Metcon (Time) For time: 21-15-9 Clusters* Dips *Rx = 95/65Compare to 6/30/20 () ()Read more

JP CrossFit – WOD Gym WOD Metcon (Time) 3 rounds: 12 box jump overs* 16 handstand push ups 12 box jump overs* 16 toes to bar *Rx = 24″/20″ At Home/Zoom Warm-up (No Measure) General Mobility Foam roll: Calves Quads Hips Thoracic Lats Puppy dog on foam roller Shoulder openers Standing behind the back interlaced forward fold General Warm Up: Good mornings Squats Deadlifts Weighted squats Swings Squat therapy DB Overhead squats Metcon (AMRAP – Rounds and Reps) AMRAP 20: 24 swings 18 sit ups 12 dumbbell overhead squat — At the 0:00, 5:00, 10:00, and 15:00, 400m run — If you aren’t running, do the following: 30 sec mountain climbers 30 sec jumping jacks 30 sec high knees 30 sec butt kickersCompare to 6/29/20 () ()Read more

JP CrossFit – WOD Gym WOD Metcon (AMRAP – Rounds and Reps) AMRAP 14: 400m run 18 wall balls* 3 bar muscle ups *Rx = 20/14 At Home/Zoom Warm-up (No Measure) General Mobility: Foam roll Calf Hips Lats Thoracic Prayer stretch Wrist stretch Pec stretch General Warm Up: 2 rounds of 10 Straddle Raises 1 Around the world Plank 5 second Down Dog Hovers Metcon (No Measure) EMOM 4: 5 L-sit raises Max L-sit hold Metcon (Time) For time: 150 double unders 80 sit ups 50 lunges 30 handstand push ups 50 lunges 80 sit ups 150 double unders 21 min time cap!Compare to 6/25/20. ()Read more