JP CrossFit – WOD Gym WOD Overhead Squat (Find a moderate 3) Metcon (Time) For time: 9-15-21 Overhead squats* 21-15-9 Box jumps Rx: 95/65, 24″/21″ Rx+: 135/95 7min cap At Home/Zoom Warm-up (No Measure) Warm-up General Mobility: With PVC Pass throughs, Around the world Staff External rotation Archer Leg swings Good mornings Sotts press Overhead squats General Warm up 20 Side Lunges 20 Stagger stanced deadlifts 20 Back step lunges 8 Snatch High Pulls 10 Lat Pullovers 8 Snatches 8 Situps Metcon (No Measure) Seated Press! 3×6 per side Try to scale this appropriately. If you have light weights for you, up the reps per set. The last few reps of a set should be challenging. If you have heavy weights, do the presses standing, use two hands on a single dumbbell, or lower the reps if you need to. Metcon (4 Rounds for reps) AMRAP 3: 16 lat pull...Read more

JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) AMRAP 20 with a partner I-go-you-go 400m run 6 rounds 6 hang squat cleans 6 up downsRead more

JP CrossFit – Community Metcon (Time) For time 2 rounds of 30 deadlifts* 40 sit ups 30 shoulder to overhead* 40 swings 30 Front rack lunges* *Rx: 95/65, Barbell 22 repsRead more

JP CrossFit – WOD At Home/Zoom Warm-up (No Measure) Warm-up General Mobility Foam roll Calf Hips Quads Thoracic Low lunge Hurdle Pigeon General Warm up: Inch Worms Air squats Lunges Duck walk Monkey Cartwheel Kick ups Metcon (No Measure) Tempo pistols! 4×2 5 sec descent 10 sec hold Explosive ascent 4×2 will be 4 sets of 2 reps, 1 rep per side Metcon (Time) For time: 18-12-6-12-18 Push ups V ups Pistols Between every round: 10′ handstand walkScale HS walks to 9 bear crawl steps and 9 backwards bear crawl steps. Cyuuuute! ()Read more

JP CrossFit – WOD Gym WOD Metcon (AMRAP – Rounds and Reps) AMRAP 18 Cash in: 1 mile run With remaining time choose one of the following rep schemes to AMRAP: Scheme 1 5 pull ups 10 push ups 15 air squats Scheme 2 5 pull ups 5 push ups 15 air squats 5 push ups *Rx+: Weighted vestScale the run to take about 8-10 min. At Home/Zoom Warm-up (No Measure) General Mobility: Friskies Pec stretch Wrist stretch Pass through Around the world Staff stretch Inch worm Pike bear crawl Backwards pike bear crawl General Warm Up: Down dog push ups 10 dubs Step ups 10 dubs Scap pull ups 10 dubs Hspu Weighted step ups Pull ups Metcon (AMRAP – Rounds and Reps) AMRAP 19: 5 strict handstand push ups 25 weighted step ups 75 double unders 25 weighted step ups 5 strict pull ups () ()Read more