JP CrossFit – WOD Announcements Transgender Day of Visibility (also called TDOV) was created in 2010 by trans advocate Rachel Crandall in response to the overwhelming majority of media about trans folks being focused on violence. Instead TDOV focuses on celebrating and recognizing the resilience and accomplishments of the transgender community. This is also an opportunity to raise awareness about the struggles and discrimination many folks from the trans community experience, and to advocate for more protected rights and social reform. Though not exhaustive, here’s a link to a compilation of resources from how to be a good ally, to exploring and donating to organizations fighting for trans rights: https://www.glaad.org/transgender/resources Hang Power Snatch (moderate 1×2) Metcon (AMRAP – Rounds and Reps) AMRAP 12 1-2-3-4-5… pull up burpee power snatch* *Rx: 95/65 Rx+: 135/95, chest to barRead more

JP CrossFit – WOD Metcon (Time) 5 rounds for time 10 swings* 8 goblet squats* 6 up downs *Rx: 16kg/12kg Rx+:24kg/16kg 7 min cap! Back Squat (find a heavy 1×5)Read more

JP CrossFit – WOD Metcon (5 Rounds for reps) EMOM 20 Min 1: AMRAP calorie row Min 2: rest Min 3: 9 toes to bar AMRAP push ups Min 4: restIn the comment section write reps for each movement for each round. To calculate each round, add calories rowed plus push ups for total reps that round. Only count the calories displayed on the row at the time the clock beeps.Read more

JP CrossFit – WOD Metcon (AMRAP – Rounds and Reps) AMRAP 12: 10 front squats* 12 v-ups 15ft handstand walk *Rx: 95/65 Rx+: 135/95Handstand walks counted in 5ft increments. Sub 3 wall walks for handstand walk.Read more

JP CrossFit – Olympic Weightlifting to be completed during open gym Weightlifting Push Jerk (3×3) at 80% of your power jerk Shoulder Press (3×5) at 75% of your strict press Snatch complex (4x(5+1), 75%) Snatch Press + Overhead Squat, i.e. five behind-the-neck, snatch-grip presses followed by an overhead squatRead more