JP CrossFit – WOD Announcements “Facts about the Greenland Shark: -The average lifespand is 250-500 years of age mostly due to their slow metabolism -they reside in arctic and subarctic waters (the only shark known to do so) -their meat and skin is toxic to humans -most of them are blind and they don’t attack humans BOOM SHARK WEEK BABY’-Coach Ashley Greenland Shark (Time) For time: 800m run 30 snatches* 800m run 30 snatches* 800m run 30 snatches* 30 min Cap!! *Rx: 55/45, 75/55, 95/65 Rx+: 75/55, 95/65, 105/75Scale runs to take 4-5 min max. 1st weight-= sets of 5-10 chained reps. 2nd set= sets of 3-5 chained reps. Last set = sets of 1-3 chained repsRead more

JP CrossFit – Olympic Weightlifting Weightlifting Snatch (4×2) 77-82% of your max snatch. Focus on perfect bar path, especially past the knee. Clean complex (5x(2+1)) 2 Pause Cleans (at shin) +1 Jerk Use the pause to make sure your weight is balanced over your midfoot and your lats are active Paused Front Squat (4×3) 77-82% of your front squat 1RM. Pause for 3s in the bottom of the squat. Afterbash 5×5 Single Leg Box Jumps 4×10 Supersets of: Ring Dips (scale appropriately) Single Leg Romanian DeadliftsRead more

JP CrossFit – WOD Metcon (No Measure) 20 sec on/40 sec off for 4 rounds: AMRAP Strict handstand push-ups Metcon (Time) For time: 10-9-8-7-6-5-4-3-2-1 Handstand push up Dumbbell squat cleans* –30 double unders– *Rx: 50/35 Rx+: 60/40 15 min capRead more

JP CrossFit – WOD Metcon (No Measure) AMRAP 4 10 russian kb swings* 8 air squats 6 up downs *Rx: 24kg/16kg Rx+: 32kg/24kg Deadlift (1×2 full reset ) Sumo Deadlift (1×2 full reset ) Crash and Burn IV (Time) 15 rounds: 4 hollow body rocks 4 v-ups 8 minute time cap!Read more

JP CrossFit – WOD Metcon (3 Rounds for reps) 4:00on/4:00 off for Three rounds 27/21 Calorie Row 15 front squats* AMRAP bar over burpee *Rx: 105/75 Rx+: 135/95In order to get everything I want you to get from this WOD, you NEED go hard for each 4:00 of work. You’re getting a 1:1 work/rest ratio which means you should be nearly fully recoverd between rounds. Aim to get around the same score +-1 rep. Pop the top and light the fuse on this one!!! Score is burpees each round.Read more