JP CrossFit – Community Metcon (4 Rounds for reps) 4 rounds : 2:00 on/1:00 off AMRAP: 8 step back lunges 8 shoulder to overhead 8 up downsRead more

JP CrossFit – WOD Warm-up (No Measure) General Mobility: UpDog to Down dog transitions Side Childs pose Cossacks Shoulder openers Bridge with arm circles Air squats Lunges General Warm up 2 rounds of 4 Deadlifts 4 Front squats 4 Shoulder to overhead 2 Thrusters Metcon (No Measure) EMOM 6: odd: 45 sec hollow hold even: 30 sec glute bridge hold per side Metcon (AMRAP – Rounds and Reps) Metcon (AMRAP – Rounds and Reps) EMOM until failure: 6 thrusters* 6 up downs 6 push ups *Rx = 95/65, 4 reps w/ barbellRefer to 7/12/2020Read more

JP CrossFit – WOD Gym WOD Metcon (Weight) EMOM 7 1 hang power clean 1 front squat 1 squat clean Metcon (Time) For Time: 20 Power cleans 20 Burpees 20 front squats 20 Burpees 20 Squat cleans 12 min time cap!! *Rx:95/65 **Rx+:135/95 At Home/Zoom Warm-up (No Measure) Warm-up General Warm up: 200m run Low lunge Knee pulls Toe pulls Drinking birds Cossacks Interlaced fwd fold High knees Butt kickers Squat jumps Gecko 2 rounds of 4 Squat Therapy attempts 6 Power cleans 6 Oh squat Metcon (AMRAP – Rounds and Reps) AMRAP 24: 200m run 14 overhead squats* 7 pull ups 200m run 14 power cleans* 7 v-ups *Rx = 95/65Read more

JP CrossFit – WOD Gym WOD Push Jerk (Find a heavy single) Split Jerk (Find a heavy Single) Metcon (Time) For time: 200 double unders EMOM – 7 Russian kettlebell swings* *Rx: 16kg/12Kg Rx+: 24kg/16kg 6 minute time cap!You must be able to do a minimum of 35 dubs/minute (including the swings) to complete the full volume in time. If not, reduce the volume. At Home/Zoom Warm-up (No Measure) General Mobility Foam roll: Calf Quad Hip Thoracic Lat Puppy dog General Warm up 2 rounds of 10 Good morning 10 Glute Bridge 10 Fire hydrant 5 Push up 1 round per side unbroken 4 Deadlifts 4 Swings 4 Shoulder to Overheads 4 Walking lunges Metcon (Time) Dumbbell/Kettlebell 5 rounds: Right side: 7 deadlifts 6 swings 5 shoulder to overhead 4 overhead walking lunges 6 x 10′ farmer’s carry Left side: 7 deadlifts 6 swings 5 shoulder to overhead 4 overhead...Read more

JP CrossFit – WOD Gym WOD Metcon (AMRAP – Rounds and Reps) AMRAP 14 400m run 12 hang cleans* 10 front rack lunges* 8 dips *Rx:95/65 **Rx+:115/80 At Home/Zoom Warm-up (No Measure) General Mobility: Pec stretch Tricep Stretch Toe Pulls Low lunge Hurdle stretch Samson stretch General Warm up 2 rounds of 20 Banded Pull aparts/Holds 20 Fire hydrants 3 Inch worms 2 rounds of 6 lunges 3 push ups 6 Air squats 10 dubs Metcon (No Measure) EMOM 6: 1 – 45 sec wall squat hold 2 – 3 wall walks 3 – 5 L-sit raises 10 sec L-sit hold Metcon (Time) For time: 300 double unders 200 air squats 100 push ups Rx+ = unpartitioned 18 min time cap! ()Read more