JP CrossFit – WOD Pull Ups Skill Sesh- Brat Spring? (No Measure) Every 90 seconds for 6 minutes: Alternating sets (2 sets each) Option A: No pull ups yet Set 1: 3-4 Low To High Magnitude Kip Swings Set 2: 5-8 Strict pull ups Option B: Has kipping pull ups Set 1: 2-4 Progressive Butterfly Kips Set 2: 5-8 Wide grip strict pull ups Metcon (AMRAP – Rounds and Reps) AMRAP 20 2 rounds of Cindy* 200m run *1 Round of Cindy = 5 pull up 10 push up 15 air squats Rx+: weight vestTo score this, the rounds of Cindy and the run each count as 2 reps. For example, if you finished 6 rounds of everything plus one round of Cindy, and started a second round, your score would be 6+3 since you finished 1 round of Cindy (2 reps) and started 1 round (1 rep)Read more

JP CrossFit – WOD Metcon (3 Rounds for reps) AMRAP 3 15 power cleans (115/105/85/75) Max calorie row –3 min rest– AMRAP 3 12 power cleans (155/135/105/95) Max calorie row –3 min rest– AMRAP 3 9 power cleans (185/155/125/105) Max calorie rowScore is total calories rowed across the 3 AMRAPS. Pop the top on this one!Read more

JP CrossFit – WOD Handstand Walk Skill Sesh–slay all day! (No Measure) Every 90 seconds for 9 min (3 sets each) Aspiring to have Handstand Walks: Set 1: 1-2 box around the worlds Set 2: 15-20 shoulder taps Has Handstand Walks: Set 1: Accumulate :15-:20 free standing handstand hold Set 2: 15-20 handstand wall plate walksPick the option that most applies to you for this skill session. These are skills that will help you work on the skills necessary to eventually get a handstand walk! Metcon (5 Rounds for reps) 5 rounds of 2:00 on/ 2:00 off 25 wall balls* AMRAP wall walks^ *Rx: 20 lb/14 lb, 10’/9′ ^Rx+: Handstand walk, 5′ = 1 repPick a wall ball that lets you complete 25 reps in two sets or less.Read more

Announcements Anything left in the Lost and Found bin is now fair game! We’ll donate whatever is left next week. JP CrossFit – Community Metcon (3 Rounds for reps) EMOM 18 Fight gone bad style Min 1: Burpees over line Min 2: Box step ups* Min 3:V-ups* Min 4: Lunges* Min 5: Ring rows Min 6 : rest *RX+: Option for DB step ups and Lunges, GHD’sRead more

Announcements Anything left in the Lost and Found bin is now fair game! We’ll donate whatever is left next week. JP CrossFit – Community Metcon (3 Rounds for reps) EMOM 18 Fight gone bad style Min 1: Burpees over line Min 2: Box step ups* Min 3: V-ups* Min 4: Lunges* Min 5: Ring rows Min 6 : rest *RX+: Option for DB step ups and Lunges, GHD’sRead more