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Weekends at JR CrossFit: Endurance, barbell, and more!

November 10, 2019

We all have those weeks where we struggle to make it to the box for one reason or another. Whether we’re having a busy week at work or just don’t…

Athlete Spotlight: Ian Grigsby

November 3, 2019

For this week’s Athlete Spotlight, I spoke to Ian Grigsby. Ian has been a member of JR CrossFit since August, and has already seen improvements in his consistency, endurance, his…

The basics of tracking nutrition with Coach Bobby

October 27, 2019

This week, I got to talk with Coach Bobby about how to get started in tracking nutrition. As Coach Bobby says, nutrition is the most important aspect of CrossFit and…

Why you should start your day off with a 5 AM CrossFit workout

October 20, 2019

Have you ever had to cancel your afternoon workout because of unexpected work or family obligations? If you’re struggling to find time to fit your workout in every day, we…

Don’t wait until January 1st to begin your fitness journey

October 14, 2019

You most likely started off 2019 with a long list of resolutions aimed at improving your health, fitness, productivity, and more. If you’re like 80 percent of people, including me,…

Coaches Corner: Haylie Hickman

April 25, 2019

Madelyn Humphries

Coaches Corner, CrossFit

1) How long have you done CrossFit and Why? I have been an active member of the CrossFit community for about 4.5 years now. I’ve always been involved in fitness…

Coaches Corner: Matt Page

April 18, 2019

Madelyn Humphries

Coaches Corner, CrossFit

1. How long have you done CrossFit and why? After getting married, we LOVED hamburger helper. We were shocked to find out that’s not really that good for you or…

Coaches Corner: Bobby Crawford

April 11, 2019

Madelyn Humphries

Coaches Corner, CrossFit

1. When did you start CrossFit and why? I started CrossFit about 4.5 years ago after trying multiple different styles and types of exercise. The why is a big one…

JR CrossFit 2019 Yearly event Calendar

March 14, 2019

Madelyn Humphries

For all you early birds and planners, here are our planned community events and holiday hours for the rest of the year. Grab your calendar and mark these dates! *Dates/times…

What We’ve Become, Are Becoming, and Will Attain…

February 28, 2019

Madelyn Humphries

Many of you may have thought from time to time “What does “I am because we are” even mean?” Let’s chat about its origin, history, what it means, and how…

Announcing the 2019 Intramural Open

February 13, 2019

Madelyn Humphries

It’s that time again! Athletes from around the world are getting ready for the annual CrossFit Open. This year, JR CrossFit is shaking things up with an Intramural Open! If…

The JR CrossFit Promise To You

February 7, 2019

Madelyn Humphries

At JR CrossFit, we want you to know that you, as an athlete, have rights which we recognize and will protect each day you’re here. At JRCF, we hold ourselves…

Is the CrossFit Open for you?

January 31, 2019

Madelyn Humphries

The CrossFit Open is my favorite time of the year. While I love it when members crush the workout or PR, my favorite part of the Open is the social…

Being Sore Sucks, Heres How To Deal With It

January 25, 2019

You need a little soreness. It means your adapting, getting stronger. But too much means you’re risking injury or could be overtraining. Here’s why: The first few weeks of training…

My Fitness Journey

January 18, 2019

My fitness journey is ongoing – New goals means continual motivation. It’s sometimes hard to find that motivation especially if you lack discipline. That’s one reason I’m relying on my…

This Is the Beginning of Everything You Want

January 12, 2019

As 2018 comes to an end, inevitably a new year begins. And with it, comes the opportunity to achieve great things. I want to preface this by saying that I’m…

What Does A CrossFit Session Involve?

November 29, 2017

This is a workout like no other! Here’s what to expect Welcome to CrossFit! You’ve signed up because you love a challenge and you want to push yourself and see…

How to overcome muscle soreness

November 29, 2017

CrossFit, Fitness Advice

Taking care of your body is an important part of CrossFit. Here’s how to ease the pain of tired muscles. Feeling the burn? When you do CrossFit, muscle soreness is…

10 CrossFit terms you need to know

November 29, 2017

What’s a WOD? Here’s your guide to the language of CrossFit CrossFit is a highly addictive workout that will take your fitness to extreme levels. Developed in 2001, the technique…

How CrossFit can change your life

November 29, 2017

Christine was over 200 pounds overweight and unhappy. Find out what happened next. For 34 year old Christine Perera, being overweight was something she did not believe she could change.…

Think CrossFit is not for you? Think again

November 29, 2017

Being a lean, mean fitness machine is your end goal. You don’t have to start out that way We get it! The world of CrossFit can seem intimidating. It can…

WOD

Fri – 17.1

February 8, 2019

JR CrossFit – CrossFit CrossFit Games Open 17.1 (Time) For time: 10 snatches 15 burpee box jump-overs 20 snatches 15 burpee box jump-overs 30 snatches 15 burpee box jump-overs 40…

Thur – Ten by Two

February 7, 2019

JR CrossFit – CrossFit Metcon (Calories) 10rds 2min on, 1min off Row/Bike for cal (In 1min rest, 10 hollow rocks)

Wed – Up and Down

February 6, 2019

JR CrossFit – CrossFit GWOD: Metcon (No Measure) 12min EMOM 1. 3 HARD pull ups 2. 6 GHD or Straight legged situps 3. 5/5 Bulgarian Split Squat Metcon (Time) For…

Tues – “Isabel”

February 5, 2019

JR CrossFit – CrossFit Isabel (Time) For Time: 30 Snatches, 135# / 95#

Mon – Speed Up

February 4, 2019

JR CrossFit – CrossFit Back Squat (10min EMOM 3 reps) Start @ 55%, Increase weight every other set. Score is heaviest weight. 1: Metcon (AMRAP – Rounds and Reps) 3min…

19.4 Rowd Royalty

February 3, 2019

JR CrossFit – JR Rowing Club 2k Row (Time) Max Effort 2k Row Metcon (Time) 3k RowMax effort 3k Row

Fri – 18.1

February 1, 2019

JR CrossFit – CrossFit Crossfit Games Open 18.1 (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible in 20 minutes of: 8 Toes-to-bars 10 Dumbbell Hang C&J 50/35…

Thurs – Tri Hard

January 31, 2019

JR CrossFit – CrossFit Metcon (Time) 3rds, record fastest time: 500m Row 20 Cal Bike 400m Run

Wed – Quickly

January 30, 2019

JR CrossFit – CrossFit Snatch Complex 8min EMOM Snatch Complex 1 Hang Squat Snatch 1 OHS 1 Power Snatch Metcon (Time) 4rds for time 12 HSPU 12 Box Jump (24/20)…

Tues – Ten

January 29, 2019

JR CrossFit – CrossFit Metcon (AMRAP – Reps) 10rds 1min on, 1min off 5 Pull Up 5 Push Up Max Rep DUScore is total number of DU.

Mon – DT Ran Over Me

January 28, 2019

JR CrossFit – CrossFit Overhead Squat (5-3-3-1-1-1) Metcon (Time) For Time: 200m Run 3rds of DT (135/95) 12 Deadlift 9 Hang Power Clean 6 Push Press 10 Bar over burpees…

Synchronized

January 26, 2019

JR CrossFit – CrossFit Metcon (Time) 4rft: In Pairs 400M (Together) 10 In Sync Burpees 15 In Sync Dumbbell Snatch (50/35)(35/25)(25/20)(20/15) 20 In Sync Sit Ups 30 In Sync Air…

Boulder Shoulders

January 26, 2019

JR CrossFit – JR Barbell Club Boulder Shoulder (Time) For Time: 50 DU (100 Singles) 40 T2B (K2E)(HKR) 30 OHS (75/55)(65/45)(55/35)

Fri – 15.3

January 25, 2019

JR CrossFit – CrossFit CrossFit Games Open 15.3 (AMRAP – Reps) 14-Minute AMRAP of: 7 Muscle-ups 50 Wall-Ball Shots, 20# / 14# 100 Double-Unders CrossFit Games Open 15.3 Scaled (AMRAP…

Thurs – TBT

January 24, 2019

JR CrossFit – CrossFit Metcon (Calories) On a 25 min running clock, 5rds Bike/Row for 50s, rest 10 Bike/Row for 40s, rest 20 Bike/Row for 30s, rest 30 Bike/Row for…

Wed – Yes….an EMOM

January 23, 2019

JR CrossFit – CrossFit Shoulder Press (7×2) Metcon (AMRAP – Rounds) 15min EMOM 3 HSPU 3 T2B 3 Box Jump (30/24)Score will be total number of minutes you can keep…

Tues – Two for the price of one!

January 22, 2019

JR CrossFit – CrossFit 1: Metcon (AMRAP – Rounds and Reps) 7min AMRAP 3 Front Squat (115/95) 3 Bar Facing Burpee 6 FS 3 BFP 9 FS 3 BFP (Front…

Mon – Max Rep Monday

January 21, 2019

JR CrossFit – CrossFit Clean Complex 8min EMOM Complex: 2 Power Clean 1 Squat Clean + Jerk Metcon (AMRAP – Reps) 5x 1min stations 1. Row for Cal 2. Max…

Fri – 11.4

January 18, 2019

JR CrossFit – CrossFit Bench Press 12min to build to a heavy 3 rep CrossFit Games Open 11.4 (AMRAP – Rounds and Reps) 10-Minute AMRAP of: 60 Bar-Facing Burpees 30…

Thur – “The Seven”

January 17, 2019

JR CrossFit – CrossFit The Seven (Time) 7 Rounds of: 7 Handstand Push-ups 7 Thrusters, 135# 7 Knees-To-Elbows 7 Deadlifts, 245# 7 Burpees 7 Kettlebell Swings, 70# 7 Pull-upsA suicide…

Wed – Cardiovascular Endurance

January 16, 2019

JR CrossFit – CrossFit Metcon (Time) For Time: 30 Sit ups 100m Run 300m Row/600m bike 30 Sit ups 200m Run 600m Row/1200m bike 30 Sit ups 400m Run 1200m…

Tue – All barbell. All day.

January 15, 2019

JR CrossFit – CrossFit Cluster 10min to establish a heavy 3rm Cluster Metcon (Time) For time: 5 rds 7 Power Clean (155/105) 5 S2OH 3 Front Squat

Mon – Grind

January 14, 2019

JR CrossFit – CrossFit MU Work 12min EMOM E: 3 MU or MU progressions O: 8 Pistols or Pistol progressions Metcon (Time) 3rds 10 Burpee 15 Box Jump (24/20) 20…

Fri – Pull

January 11, 2019

JR CrossFit – CrossFit Metcon (Time) For time: 20 Bar Over Burpee 8 Snatch (135/95) 17 Bar Over Burpee 12 Snatch 14 Bar Over Burpee 16 Snatch Cool Down 1…

Thurs – Runnin’ Cindy

January 10, 2019

JR CrossFit – CrossFit Deadlift Metcon (AMRAP – Rounds and Reps) 4x4min rds, 90s rest between. 400m Run AMRAP of Cindy 5 Pull Up 10 Push Up 15 Squat

Wed – FRIENDS!

January 9, 2019

JR CrossFit – CrossFit 1: Metcon (Time) In teams of 2: 1. Bike/Row 10km 2: Metcon (AMRAP – Rounds and Reps) AMRAP 5 Thruster (95/65) 10 KB Swing (53/35) 15…

Tues – Elizabeth

January 8, 2019

JR CrossFit – CrossFit Elizabeth (Time) 21-15-9 Clean, 135# / 95# Ring Dips

Mon – Hangin’

January 7, 2019

JR CrossFit – CrossFit Hang Power Snatch 8min EMOM 3 Hang Snatch Metcon (AMRAP – Rounds and Reps) 22min AMRAP 20 Cal row 15 Wall Ball (20/14) 10 Box Jump…

Fri – Swingin’ and a’jumpin’

January 4, 2019

JR CrossFit – CrossFit Clean Complex 10min EMOM 1 rd of the below complex: 1 Squat Clean 2 Hang Power clean 1 Squat Clean Post heaviest weight Metcon (Time) For…

Thur – Happy Cardio Day!

January 3, 2019

JR CrossFit – CrossFit Metcon (Time) For time: Row 1500m Rest 1min 200 DU (400 singles) Rest 1min Row 1000m Rest 1min 100 squats Rest 1min Row 750m Rest 1min…

Wed – Welcome back! Get to work.

January 2, 2019

JR CrossFit – CrossFit Front Squat (5×5 @ 65%) All 5 sets should be at same weight. Make sure to have a few warm-up sets before starting your 5. Metcon…

Mon – Happy New Years!

December 31, 2018

JR CrossFit – CrossFit Metcon (Time) For Time 31 Push Press (75/55 lb) 31 Pull-Ups 31 Snatches (75/55 lb) 31 Sit-Ups 31 Toes-to-Bar 31 Push-Ups 31 Box Jumps (24/20 in)…

Fri – Pace is the Trick

December 28, 2018

JR CrossFit – CrossFit Core Accumulate the following: 2min Hollow Hold 2min L-sit Hold 2min Plank hold Metcon (AMRAP – Rounds and Reps) 23min AMRAP 20 Wall Ball (20/14) 20…

Thur – SPRINT!

December 27, 2018

JR CrossFit – CrossFit Metcon (Time) 5rds 200m Row 5 Power Cleans (135/95) 7 Pull Up 7 Burpee 7 Pull Up 5 Power Cleans Rest exactly 2min between rds

Wed – Singe Arm what?

December 26, 2018

JR CrossFit – CrossFit Deadlift 3×5 2×2 3×1 Metcon (AMRAP – Rounds and Reps) 15min AMRAP 12 T2B 6/6 Single Arm Thruster (50/35) 12 Box Jump (24/20)

Fri – 12 Days of Christmas

December 21, 2018

JR CrossFit – CrossFit Metcon (Time) For Time 1 Sumo Deadlift High-Pull (75/55 lb) 2 Thrusters (75/55 lb) 3 Push Press (75/55 lb) 4 Power Cleans (75/55 lb) 5 Power…

Thur – Tres pt 2

December 20, 2018

JR CrossFit – CrossFit Metcon (Time) For time 100 DU Buy In 3rds 10 KB DL (53/35) 10 KB Front squat 3rds 25 WB Situp (20/14) 25 Wall Ball 100…

Wed – “Jerry”

December 19, 2018

JR CrossFit – CrossFit Jerry (Time) For Time: 1-Mile Run 2k Row 1-Mile RunIn honor of Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 preparing for deployment…

Tues – Fives

December 18, 2018

JR CrossFit – CrossFit 1: Metcon (AMRAP – Rounds and Reps) 3x 5min AMRAP, 2min rest between 5 HSPU 5 Squat Cleans (135/95) 2: Metcon (AMRAP – Rounds and Reps)…

Mon – Up and Down

December 17, 2018

JR CrossFit – CrossFit Thruster (10×3) 10min EMOM 3 Thrusters Metcon (Time) 1-10-1 Deadlift (135/95) Bar over Burpee

Fri – Climb

December 14, 2018

JR CrossFit – CrossFit Metcon (AMRAP – Reps) 20min AMRAP Climbing sets 2-4-6-8-10… Hang Snatch (95/65) Back Squat Bar over burpee *10/8 cal bike after each set

Thur – Triple

December 13, 2018

JR CrossFit – CrossFit Front Squat (20-1-10-1) 1: Metcon (AMRAP – Rounds and Reps) 8min AMRAP 8 Push Up 8 Box Jump (24/20) 8 OH Plate Lunge (45/25) Rest 2min…

Wed – “Friends”

December 12, 2018

JR CrossFit – CrossFit Metcon (Time) “Friends” 100 Double unders (each) (200 singles) 50 Burpees 100 Squats holding Wall Ball (20/14) 50 Wall ball sit-ups( 20/14) 100 Wall Balls (20/14)…

Tues – “Jackie”

December 11, 2018

JR CrossFit – CrossFit Jackie (Time) For Time: 1000m Row 50 Thrusters, 45# 30 Pull-ups

Mon – The DB is My Friend

December 10, 2018

JR CrossFit – CrossFit Clean Complex 5rds for load of the complex 1 Hang squat clean 2 Jerk 1 Squat Clean Metcon (AMRAP – Rounds and Reps) 14min AMRAP 4…

Fri – Holleyman

December 7, 2018

JR CrossFit – CrossFit Holleyman (Time) 30 Rounds for time of: 5 Wall-Ball Shots, 20# /14# 3 Handstand Push-ups 1 Power Clean, 225#/ 155#In honor of U.S. Army Staff Sergeant…

Thur – Tree Fiddy

December 6, 2018

JR CrossFit – CrossFit Overhead Squat (5×3 @ 65-70%) Metcon (Time) For time: 50 Box Jumps (24/20) 50 KB Swings (53/35) 50 Burpees *Every 2min do 5 Thrusters (95/65). (26min…

Wed – SPRINT!

December 5, 2018

JR CrossFit – CrossFit Metcon (Time) 6rds for time 4 Deadlift (275/155) 12 DB Push Press (50/35) 36 DU Rest exactly 1min b/w rds

Tues – Isabel

December 4, 2018

JR CrossFit – CrossFit Isabel (Time) For Time: 30 Snatches, 135# / 95#Cool down: 5k bike

Mon – Squattin’

December 3, 2018

JR CrossFit – CrossFit GWOD 8min EMOM 1. 3 HSPU (Peak: Deficit) 2. 10 Pistols +1 HSPU each rd Metcon (Time) For time: 21-15-9-15-21 Front Squat (95/65) 7 pull up…

Fri – “Bradshaw”

November 30, 2018

JR CrossFit – CrossFit Bradshaw (Time) 10 rounds for time of: 3 Handstand Push-ups 6 Deadlifts, 225 # 12 Pull-ups 24 Double-undersIn honor of U.S. Army First Lieutenant Brian Bradshaw,…

Thurs – “Deload”

November 29, 2018

JR CrossFit – CrossFit Back Squat 10min EMOM Metcon (Time) For Time: 400m Run 50 Push Up 400m Run 100 Squats 400m Run 150 Situps 400m Run20min Cap

Wed – Small and Heavy

November 28, 2018

JR CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) 7x3min AMRAP 3 C&J (155/105) 6 Bar over Burpee 9 Box Jump (30/24) 1min rest b/w rds

Tues – Max Day!

November 27, 2018

JR CrossFit – CrossFit Split Jerk 12-15min to establish a 1RM Metcon (AMRAP – Reps) 1-2-3-4-5… Wall Ball 20/14 Snatch (95/65) Accrue as many reps as possible in 10min

Mon – Burn Your Gravy Off

November 26, 2018

JR CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) 22min AMRAP 20/18 cal row 10 burpee over rower 10 Front Squat 155/105

Wed – Earn your turkey

November 21, 2018

JR CrossFit – CrossFit Metcon (No Measure) 30min EMOM 1. 12/10 Cal Row 2. 15 KB Swing (53/35) 3. 5 Box Jump (30/24) (Peak: 36/30) 4. 7 GHD or 10…

Tues – It get’s easier, right?

November 20, 2018

JR CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) 6min AMRAP 7 C&J (135/95) 14 Wall Ball (20/14) 21 DU Rest 2min 6min AMRAP 5 C&J (155/105) 12 WB…

Mon – International Chest Day

November 19, 2018

JR CrossFit – CrossFit Bench Press (6×3) Metcon (Time) 7 rds 3 Deadlift (315/225) or 85% 5 Bar Over Burpees 7 C2B Pull ups

Fri – High Volume

November 16, 2018

JR CrossFit – CrossFit Jerk (6×3) Metcon (Time) For time 50 Wall Ball (20/14) 40 Situps 30 KB Swing (53/35) 20 SDHP w/ KB 10 OH Squat (155/105) 20 SDHP…

Thur – Can You Catch Angie?

November 15, 2018

JR CrossFit – CrossFit Metcon (Time) 10rd 1:30on/1:30off 150/125m Row 100 Pull Up 100 Push Up 100 Squat *Break up reps however you want. Continue in cycle until 100 reps…

Wed – We’re All Friends!

November 14, 2018

JR CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) 22min AMRAP W/ a partner… A. 15 Cal Bike or 20 Cal Row B. AMRAP 10 Alt DB Snatch (50/35)…

Tues – Snatchy

November 13, 2018

JR CrossFit – CrossFit Back Rack Lunge 10min EMOM 8 reps (4 each leg) Metcon (Time) 5rds 7 HSPU 10 Snatch (95/65) 35 DU 1min rest b/w rds

Mon – “Klepto”

November 12, 2018

JR CrossFit – CrossFit Klepto (Time) 4 Rounds for time of: 27 Box Jumps, 24″ 20 Burpees 11 Squat Cleans, 145#In honor of U.S. Air Force Major David “Klepto” L.…

Fri – Tres

November 9, 2018

JR CrossFit – CrossFit Metcon (Time) 10rds 3 Squat Snatch (135/95) 3 Tire Flips 3 Rope Climbs

Thurs – Hmmmmmmm?

November 8, 2018

JR CrossFit – CrossFit Push Press Metcon (Time) Choose from the board.

Can You Catch Karen?

November 7, 2018

JR CrossFit – CrossFit Metcon (Time) 1:30 on, 1:30 off Row 150/125m row Max Rep wall balls in remaining time. (20/14) Continue until 150 Wall Balls have been completed. (10rd/30min…

Tues – Increasing Difficulty

November 6, 2018

JR CrossFit – CrossFit Strength Snatch Complex (12-14 min to complete) 5 sets (for load) Power Snatch + Overhead Squat + Snatch Balance + Hang Snatch Metcon (Time) 400m run…

Mon – Oodles of Noodles

November 5, 2018

JR CrossFit – CrossFit Strength Squat Stamina 12min EMOM 1. 3 Front Squat 2. 6 Back Squat Load bar w/ 55% of FS max, use for both lifts. Metcon (Time)…

Fri – How big a boy are ya?

November 2, 2018

JR CrossFit – CrossFit Metcon (Time) For Time: 400m Run 12 Thrusters (95/65) 400m Run 15 Thrusters 400m Run 18 Thrusters 400m Run 21 Thrusters * 12/10 Cal penalty every…

Tues – Cinco

October 30, 2018

Juliana Resendez

JR CrossFit – CrossFit Death by Dips (+1 Every minute) Death by Dip” Peak – Weighted Metcon (AMRAP – Reps) 5min at each station for max rep No rest between.…

Mon – Up and Down

October 29, 2018

Juliana Resendez

JR CrossFit – CrossFit Press Complex 10min EMOM 1 Strict Press + 2 Push Press + 3 Push Jerk/Split Jerk Metcon (Time) 5rds 5 Deadlift (225/135) 10 Box Jump (30/24)…

Mon – Cardio? On a Monday? (P.S. Happy Birthday JRCF!)

October 15, 2018

JR CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) 18Min AMRAP 350m Row 15 Wall Ball (20/14) 15 Cal Bike 15 KB Swing (53/35)

Fri – On your head

October 12, 2018

JR CrossFit – CrossFit Hang Snatch (10min EMOM) Metcon (Time) 3rds 5 HSPU 10 Power Clean (95/65) 15 Box jump (24/20) Rest 2min 2 rds 8 HSPU 15 Power Cleans…

Thur – Run, Forrest!

October 11, 2018

JR CrossFit – CrossFit Metcon (Time) For time: Run 1 mi Rest 3min 100 Walking Lunges Rest 2min 800m Run Rest 1min 100 Push Up 100 Squat

Wed – FRIENDS!

October 10, 2018

JR CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) In teams of 2… 20min AMRAP 50 Wall Ball (20/14) 50 Burpee 50 Pull Up

Tues – Be Quick

October 9, 2018

JR CrossFit – CrossFit Metcon (AMRAP – Rounds) 7x 3min Rds 200m run 5 Thrusters (135/95) 5 T2B Rest remaining time

Mon – Funday

October 8, 2018

JR CrossFit – CrossFit Overhead Squat (5×3) Metcon (AMRAP – Rounds and Reps) 16min AMRAP 35 DU 20 KB Swings 10 Burpee Pull Ups

Fri – Kelly

October 5, 2018

JR CrossFit – CrossFit Kelly (Time) 5 Rounds for time of: 400m Run 30 Box Jumps, 24” / 20” 30 Wall-Ball Shots, 20# / 14#

Thur – FGB Style

October 4, 2018

JR CrossFit – CrossFit Metcon (AMRAP – Reps) 3x 5min rds (FGB Style) 1. Deadlift (315/225) or 85% of your 1RM 2. Rope Climb 3. Front Rack KB Squats (53/35)…

Wed – Strongman Style

October 3, 2018

JR CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) 20min AMRAP 10 Squat Cleans (135/95) (115/75) (95/55) 5 Tire Flips 200m Run w/ WB (20/14)

Tue – No busted shins

October 2, 2018

JR CrossFit – CrossFit Back Squat (10-8-6-4-2 ) 3 Box jump after every set Metcon (AMRAP – Rounds and Reps) 10min AMRAP 4 Burpee 15 DU 250m Row

Mon – Snatchy

October 1, 2018

JR CrossFit – CrossFit Power Snatch (5-5-3-3-1-1-1) Metcon (Time) For time: 10-15-20 Pull Up KB Swing (53/35) (44/25) (35/12) Front Rack Lunges (95/65) (75/55)

Fri – “The Chief”

September 28, 2018

JR CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) “The Chief” 5x 3min rds AMRAP 3 Power Cleans (135/95) (115/75) (95/55) 6 Push Ups 9 Squats 1min rest between…

Thur – Endurance

September 27, 2018

JR CrossFit – CrossFit Metcon (Time) 100 Hollow Rock 1k Row/800m Run/3k Bike (750m/400m/1.5) 100 Sit Up 1k Row/800m Run/3k Bike 100 Flutter Kick 1k Row/800m Run/3k Bike

Wed – Just 3 Rounds

September 26, 2018

JR CrossFit – CrossFit Metcon (Time) 3rds 10 Pull Up (bar pull) (ring pull) 10 Snatch (95/65) (75/55) (65/45) 200m run Rest 2min 3rds 6 C2B 6 Snatch (135/95) (115/75)…

Tues – New Tricks

September 25, 2018

JR CrossFit – CrossFit SWOD: Metcon (No Measure) 5rds (10min) 5 Weighted Dips (strict dips) 30s L Hang (Knee-raised hang) 10s/10s grip smash Metcon (AMRAP – Rounds and Reps) 15min…

Mon – Training Day

September 24, 2018

JR CrossFit – CrossFit Metcon (Weight) 22min EMOM A. 3 Front Squat (+70%) B. 5/5 DB/KB Snatch (as heavy as possible) Rest mins 14-16 Metcon (AMRAP – Reps) 5min DU…

Fri – Well, alrighty then.

September 21, 2018

JR CrossFit – CrossFit Metcon (Time) Buy In 10-9-8-7-6-5-4-3-2-1 Thrusters (135/95) (115/75) (95/65) (75/55( C2B Pull Ups Cash Out BuyIn/CashOut: 800m run/50 Cal Bike

Thur – Feeling Chipper

September 20, 2018

JR CrossFit – CrossFit Metcon (Time) 100 Situps 80 Air Squats 60 Push Up 20 Overhead Lunge (115/75) (95/65) (75/55) 60 Lateral Bar Jumps 80 Air Squats 100 Situps

Wed – Snatcharific

September 19, 2018

JR CrossFit – CrossFit Strength Snatch Complex 6rds, Every 90s 2 power snatch 1 OHS 1 squat snatch Metcon (Time) For time: 7rds 250m Row 20 Double Unders 7 T2B…

Tues – Ten

September 18, 2018

JR CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) 20min amrap 10 Wall Ball (20/14) 10 KB Swing (53/35) 10 Burpees 200m run

Mon – Speed Up

September 17, 2018

JR CrossFit – CrossFit Front Squat EMOM @ 65-70% 1: Metcon (AMRAP – Rounds and Reps) 5min AMRAP 10 cleans (95/65) (75/55) (45/35) 5 box jump (30/24) Rest 2min 2:…

Fri – Yes, you are reading that right.

September 14, 2018

JR CrossFit – CrossFit Metcon (Time) For time: 30 Power Clean (135/95) (115/74) (95/65) Rest 1min 100 Wall Ball (20/14) (16/12) (14/10) Rest 1min 30 DB Snatch (50/35) (35/15) Rest…

Thur – Pick it up, put it down

September 13, 2018

JR CrossFit – CrossFit Split Jerk (4×3) Metcon (Time) Buy in 10-9-8-7-6-5-4-3-2-1 Deadlift (155/105) (135/95) (115/85) Box Jump (24/20) Cash Out (Buy in/Cash out: 800m Run/40 cal bike)

Wed – OH fun

September 12, 2018

JR CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) In teams of 2, alternating sets: 20min AMRAP 25/20 Cal Row 10 OH Lunge w/ plate (45/25) (35/15) (25/10) 13…

Tue – You know what I’d do w/ a million dollars?

September 11, 2018

JR CrossFit – CrossFit Gymnastics 10min to work on your hardest pistol progression Metcon (Time) “Annie + Isabel” 50-40-30-20-10 Double Unders Situps *6 Snatch after every rd (135/95) (115/75) (95/65)…

Mon – Do Work

September 10, 2018

JR CrossFit – CrossFit Clean 12-15min to establish 1RM Clean (squat or power) Metcon (AMRAP – Reps) 9min AMRAP Climbing by 1 rep every Rd: Burpees Pull Ups 1-1-2-2-3-3-4-4… Continue…

Fri – STRICT

September 7, 2018

JR CrossFit – CrossFit Metcon (Time) For Time: 30/21 Calorie Row 2 Rounds: 5 Strict Pull-ups, 10 Push-ups, 15 Air Squats, 20 Sit-ups 30/21 Calorie Assault Bike 2 Rounds: 5…

Thur – Grinder

September 6, 2018

JR CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) WOD 17min AMRAP 20 WB (20/14) (16/12) (14/10) 5 Man Maker (35/20) (20/10) 100m Waiter Carry (35/20) (20/10) 1 Leg…

Wed – Cleanin’ and Jerkin’

September 5, 2018

JR CrossFit – CrossFit ROW: Metcon (No Measure) 5x 250m Row. Rest 1min between rds Metcon (Time) 21-15-9 Clean & Jerk (115/85) (95/65) (75/55) Toes to Bar (Knee raises) (leg…

Tues – Un minuto

September 4, 2018

JR CrossFit – CrossFit Squat Clean Metcon (AMRAP – Reps) 5rds 1min KB Swings (53/35) (44/25) (35/25) 1mim Cal Bike 1min Reverse KB Lunge 1min rest

Mon – Labor Day

September 3, 2018

JR CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) 25min AMRAP In teams of 2: 200m Partner bar carry (135/95) 12 synchronized burpees 20 Cal Bike (10 each) (12…

Fri – Fri-YAY

August 31, 2018

JR CrossFit – CrossFit Metcon (Time) For Time: 21 Power Snatch (95/65) 200m Run 21 Ring Dips 200m Run 15 Power Snatch 200m Run 15 Ring Dips 200m Run 9…

Thurs – Feeling Chipper

August 30, 2018

JR CrossFit – CrossFit Overhead Squat 3-3-3-3-3-3 Record heaviest weight Metcon (Time) For time: 50 KB Swing (53/35) 40 Box Jump (24/20) 30 Wall Ball (20/14) 20 Front Rack Lunges…

Wed – Highly Caloric

August 29, 2018

JR CrossFit – CrossFit Metcon (Time) For time: 250/225 Cal Row Every 3min: 25 DU 10 HSPU

Tues – Everyone loves burpees

August 28, 2018

JR CrossFit – CrossFit Core 3rds 5 Strict T2B 1min plank hold Metcon (AMRAP – Rounds) 7min AMRAP 10 Clean & Jerk (135/95) 10 Bar over burpee 100m Run Rest…

Mon – You’re fine

August 27, 2018

JR CrossFit – CrossFit Power Snatch 8min EMOM 3 touch and go Power snatch Metcon (AMRAP – Rounds and Reps) 16min AMRAP 10 Deadlft (185/135) 15 Pull Up 20 DB…

Fri – Threes

August 24, 2018

JR CrossFit – CrossFit Metcon (AMRAP – Reps) 3min Max Cal Row 3min Find Max Weight Power Snatch 3min Max Cal Row 3min Max Rep Power Snatch (135/95) Rest 3min…

Thur – Bottoms Up

August 23, 2018

JR CrossFit – CrossFit Skill 3×10 KB Bottoms Up Squats Metcon (AMRAP – Rounds and Reps) 16min AMRAP 10 KB Swings (53/35) 15 Wall Ball (20/14) 3 Rope Climb

Wed – It’s complex

August 22, 2018

JR CrossFit – CrossFit Clean Complex 8MIN EMOM Hang Power Clean Power Clean Push Press Push Jerk Record heaviest weight Metcon (Time) 3 rds for time 20 Pull Up 10…

Tue – Core Crush

August 21, 2018

JR CrossFit – CrossFit Metcon (No Measure) Sprints 6x200m Sprints Metcon (AMRAP – Rounds) 4min AMRAP 10 Front Squat (95/65) 10 Double Under Rest 90s 4min AMRAP 6 Front Squat…

Mon – Yes. For time.

August 20, 2018

JR CrossFit – CrossFit Bench Press 12min to find a 1RM Bench press 1000m Row (Time) Max Effort 1000m Row Metcon (Time) 100 Burpees for time Bonus: Metcon (Time) 50…

Fri – Ending the week w/ a bang

August 17, 2018

JR CrossFit – CrossFit Metcon (Time) For time 400m 30 Snatch (95/65) 30 Clean & Jerk 30 Thruster 400m run

Thurs – Yes, 3K

August 16, 2018

JR CrossFit – CrossFit Metcon (Time) 1k row 50 walking lounge 1k row 50 box jump (24/20) 1k row 50 KB Swing (53/35)

Wed – Short and spicy

August 15, 2018

JR CrossFit – CrossFit Gymnastics 10min EMOM 1. 5 HSPU 2. 30s hollow hold Metcon (AMRAP – Rounds and Reps) 13min AMRAP 20 DU 16 DB Snatch (8 each arm)…

Tue – Bodyweight

August 14, 2018

JR CrossFit – CrossFit Power Snatch 3 attempts to get max reps unbroken power snatch 75/55 Max 10 min Metcon (Time) For time 800m run 20 Pull Up 40 Push…

Mon – Get Turnt Up

August 13, 2018

JR CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) 6x 4min AMRAP, 1min est between 5 Deadlift (135/95) 5 Hang Power Clean 5 Push Press 20 Wall Ball (20/14)…

Fri – Don’t burn out

August 10, 2018

JR CrossFit – CrossFit Metcon (AMRAP – Reps) 6rds, 2min rest b/w rds Every 3 min 200m run 50 Double Under Max rep snatch (155/105)Score is number of snatch completed.

Thurs – Burnout

August 9, 2018

JR CrossFit – CrossFit Back Squat (5×5 Do not go over 70%) Metcon (AMRAP – Rounds and Reps) 15min AMRAP 25 Push Press (75/55) 30 Hollow Rock 40 Side Bar…

Wed – Bring a friend!

August 8, 2018

JR CrossFit – CrossFit Round: Metcon (AMRAP – Rounds and Reps) In teams of 2…. 400m run AMRAP: 10 Wall Ball 10 KB Swing 10 Double Under Continue until team…

Tues – It’s fine. We’re all fine.

August 7, 2018

JR CrossFit – CrossFit Gymnastics 3rds for quality, not time (12miin cap) 3 MU 10 Pistol Metcon (Time) For time 1k Row 10 burpee 20 DB Snatch (alt) (50/35) 30…

Mon – Let’s get heavy

August 6, 2018

JR CrossFit – CrossFit Strength 10min EMOM 2 Squat Clean 1 Hang Power Clean 2 Push Press 1 Front Squat Metcon (AMRAP – Rounds) 7min AMRAP 7 Deadlift (225/185) 7…

Fri – DT

August 3, 2018

JR CrossFit – CrossFit DT (Time) 5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power Cleans, 155# / 105# 6 Push Jerks, 155# / 105#In honor of…

Thur – Wee bit o’ cardio

August 2, 2018

JR CrossFit – CrossFit Core 8min AMRAP 10 GHD or Roman Chairs 10 Weighted Hollow Rock 20 Russian twists w/ WB 40 Flutter Kicks Metcon (Time) 5rds 500m Row 40…

Wed – Ten to One

August 1, 2018

JR CrossFit – CrossFit Metcon (Time) 10-9-8 Thruster (95/65) C2B Bar over Burpee 600m Run 7-6-5 Thruster C2B Bar over Burpee 400m Run 4-3-2-1 Thruster C2B Bar over Burpee 300m…

Tues – It’s Complex

July 31, 2018

JR CrossFit – CrossFit Snatch Complex 10min EMOM Compex: 3 Snatch Grip DL 2 Hang Squat Snatch 1 Power Snatch 1 OHS Metcon (Time) 5rds 15 KB Swing (53/35) 15…

Mon – Pick it up

July 30, 2018

JR CrossFit – CrossFit Deadlift (1×1) 20min to find a new 1RM Metcon (AMRAP – Rounds and Reps) 15min AMRAP 20/15 Cal row 5 Man Makers (35/20) 10 Weighted Box…

Fri – Oh Sweet Jesus

July 27, 2018

JR CrossFit – CrossFit Metcon (Time) For Time 50 Air Squats 10 Burpees 40 Sit-Ups 10 Burpees 30 Lunges (alternating legs) 10 Burpees 20 Kettlebell Swings (53/35) 10 Burpees Rig…

Thur – Body Weight Ninja

July 26, 2018

JR CrossFit – CrossFit Pendlay Row Metcon (Time) 3rds 10 Pull Up 15 Snatch (75/55) 20 Box Jump

Wed – Three by Five

July 25, 2018

JR CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) 5x 3min rds, 1:30 rest between 250m Row AMRAP 20 DU 10 OHS (95/65)

Tue – Every swingin’ one

July 24, 2018

JR CrossFit – CrossFit Gymnastics 10min EMOM O: 3 Deficit HSPU E: 3 Muscle Ups Metcon (Time) 20-16-12 DB Snatch (50/35) T2B

Mon – Thanks a lot, Charles

July 23, 2018

JR CrossFit – CrossFit Strength 3 attempts for max weight of the following complex (Unbroken) 12-15min 5 DL 5 Hang Squat Clean 5 Push Jerk 5 Front Squat Metcon (Time)…

Fri – “Coe”

July 20, 2018

JR CrossFit – CrossFit Coe (Time) Ten rounds for time of: 10 Thrusters, 95# 10 Ring push-upsIn honor of Army Sgt. Keith Adam Coe, 30, of Auburndale, FL, died April…

Thurs – Don’t Drop

July 19, 2018

JR CrossFit – CrossFit Core 3rds, 1min each movement Hollow Hold Leg Raises OH Plank Hold Metcon (Time) For time: 21-15-9 Pull Up Power Clean (135/95) * After every rd,…

Wed – Heart Rate Increase

July 18, 2018

JR CrossFit – CrossFit Metcon (Time) 3x 1km rows (no more than 3min rest between) 3x 30cal on bike (no more than 3min rest between) 50 burpees for time Record…

Tues – “Nancy”

July 17, 2018

JR CrossFit – CrossFit Deadlift 8×2 @ 95% (every 1:30) Nancy (Time) 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65#

Mon – 6 Rounds

July 16, 2018

JR CrossFit – CrossFit Snatch Balance 12min to work up to a heavy 1 rep Snatch Balance Metcon (No Measure) 6x 1:30rds, no rest between rds 6 Power Snatch (135/95)…

Fri – “Kalsu”

July 13, 2018

JR CrossFit – CrossFit Kalsu (Time) For Time: 100 Thrusters, 135# / 95# *Perform 5 Burpees Every Minute on the Minute*In honor of LT Robert James Kalsu (April 13, 1945…

Thur – Oh boy….

July 12, 2018

JR CrossFit – CrossFit Metcon (Time) It’s a surprise!

Wed – Bring a friend!

July 11, 2018

JR CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) 20min AMRAP, teams of 2 10 DB C&J (50/35) 15 Wall Ball (20/14) 20 Double Unders 100m Carry w/ DB…

Tue – Heavy

July 10, 2018

JR CrossFit – CrossFit Gymnastics 3rds 5 strict weighted ring dips 10 GHD/Roman Chair 50 Flutter kicks Metcon (Time) For time: 10rds 1 Power Clean @ 90% 3 Strict HSPU…

Mon – Jerkin’ and Swingin’

July 9, 2018

JR CrossFit – CrossFit Split Jerk 12min to work up to a heavy 3 rep Push Jerk 12min to work up to a heavy 3 rep Metcon (AMRAP – Rounds…

Fri – “The Chief”

July 6, 2018

JR CrossFit – CrossFit Back Squat (4×3) 3 count on the down, explode up (max 12min) The Chief (AMRAP – Rounds) Max rounds in 3 minutes of: 3 Power Cleans,…

Thur – Gone in Thirty Seconds

July 5, 2018

JR CrossFit – CrossFit Metcon (AMRAP – Reps) 20min EMOM 1. 3 Hang Squat Snatch (as heavy as possible.) 2. 30s Max Rep Pull Ups 3. 30s Max Rep Bar…

Tue – Pull and Push

July 3, 2018

JR CrossFit – CrossFit Overhead Squat 12min to work up to a heavy 3 rep Metcon (Time) 3rds 30 Cal Row 10 HSPU 12 Front Squat (95/65) Rest 2min 3rds…

Mon – 4min’o’FUN

July 2, 2018

JR CrossFit – CrossFit Deadlift 12×2 @ 75% (Every :45s) Metcon (AMRAP – Rounds and Reps) 4x 4min rds 400m Run Amrap 12 Wall Ball (20/14) 20 DU (No rest…

Fri – Five minutes of fun

June 29, 2018

JR CrossFit – CrossFit Bench Press 1: Metcon (AMRAP – Rounds and Reps) 5min AMRAP 10 C2B Buy In 12 Power Clean (115/80) 4 Bar over burpee Rest 3min 2:…

Thur – Chipper? I barely knew her!

June 28, 2018

JR CrossFit – CrossFit Metcon (Time) For time: 70 Wall Balls (20/14) 60 Push Ups 50 KB Swings (53/35) 40 Goblet Squats 30 T2B 20 Strict Ring Dips 10 Walking…

Wed – Deep

June 27, 2018

JR CrossFit – CrossFit Deadlift 8×2 @ 90% (every 1:30) Metcon (Time) For time: 200m Run 10 Squat snatches (95/65) 400m Run 10 Squat Snatches (115/75) 800m Run 10 Squat…

Tue – Jump Around

June 26, 2018

JR CrossFit – CrossFit Box Jumps 12min to establish max height box jump Metcon (Time) 21-15-9 Push Press (115/75) Box Jump (24/20) Calories rowed

Mon – Ten-Five-Five

June 25, 2018

JR CrossFit – CrossFit Gymnastics 8min EMOM 1. 3 MU (6 PU) 2. Max rep of deficit HSPU for :20 Metcon (Time) 10rds 10 DU 5 Burpee 5 Front Squat…

Fri – “Filthy Fifty”

June 22, 2018

JR CrossFit – CrossFit Filthy Fifty (Time) For Time: 50 Box jumps, 24″ 50 Jumping pull-ups 50 Kettlebell swings, 1 pood 50 steps Walking Lunge 50 Knees to elbows 50…

Thus – Hammies

June 21, 2018

JR CrossFit – CrossFit Skill 3rds (max 12min) 10 bar rolll outs 10 Hamstring raises Metcon (Weight) 18min EMOM 1. 3 Hang Cleans @ 70-80% 2. 20 situps 3. 3…

Wed – Just 3 Minutes

June 20, 2018

JR CrossFit – CrossFit Power Snatch 12min to work up to a heavy 3 rep (Touch’n’go) Pow Metcon (Calories) 5x 3min rds, 1min rest between 10 DB Hang Snatch (50/35)…

Tues – “Cindy”

June 19, 2018

JR CrossFit – CrossFit Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 Squats

Mon – Funday!

June 18, 2018

JR CrossFit – CrossFit Deadlift (8×2 @ 80% (every 1:00)) Metcon (Time) 4rds 400m Run 10 burpee box jump overs (24/20) 10 Power Cleans (135/95) 50 DU

Fri – A little rowing

June 15, 2018

JR CrossFit – CrossFit Metcon (Time) 10rds 350m Row 5 Snatch (135/95) 25 DU

Thur – Everybody’s Favorite

June 14, 2018

JR CrossFit – CrossFit Deadlift (8×2 @ 75% (Every :45s)) Metcon (Time) 5rds 10 Thrusters (95/115/135/155/175) (65/85/105/125/145) 10 Burpee over bar 200m Run

Wed – Buddy up

June 13, 2018

JR CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) In teams of 2, one person working at a time 22min AMRAP 20 Goblet Squat (53/35) 15 KB Swing (53/35)…

Tue – Grace

June 12, 2018

JR CrossFit – CrossFit Turkish Get Up 10 min to work on Turkish Getup Grace (Time) For Time: 30 Clean and Jerks, 135# / 95#

Mon – Death by?

June 11, 2018

JR CrossFit – CrossFit Metcon (AMRAP – Reps) “Death by Pull Ups” On a running clock, perform +1 pullup every minute. RX is to be weighted. Keep going until you…

Fri – Flippin’ Out

June 4, 2018

JR CrossFit – CrossFit Metcon (Time) For time 1k row 30 Power Cleans (95/65) 5 Tire flips 1 legless rope climb 500m Row 20 Power Cleans (135/95) 7 Tire Flips…

Thur – “Fight Gone Bad”

June 4, 2018

JR CrossFit – CrossFit Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20″ (Reps) Push-press (Reps), 75#…

Wed – Switch

June 4, 2018

JR CrossFit – CrossFit Front Squat 6×3 @75-80% Metcon (AMRAP – Reps) 8x 2min rds, :30s rest between rds 200m run or 600m bike A: Max Reps OHS (95/65) B:…

Tues – “Fran”

June 4, 2018

JR CrossFit – CrossFit Deadlift Deadlift 12-15min to establish a 1 RM Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-ups

Mon – Hangin’ Out and Carryin’ On

June 4, 2018

JR CrossFit – CrossFit Core Core 3rds (max 10min) 10 GHD/Roman Chair 20 Hollow Rock :30s OH plank hold Metcon (AMRAP – Rounds and Reps) 18min AMRAP 10 Hang Snatch…

Fri – Hold up

June 4, 2018

JR CrossFit – CrossFit Gymnastics 3rds Max Effort HSPU 5 L-sit pull ups (or L sit holds) 5 pistols each leg Metcon (AMRAP – Rounds and Reps) 12min AMRAP 5/5…

Thur – Partner Up

June 4, 2018

JR CrossFit – CrossFit Metcon (Time) In teams of 2: 1. 500m Row 2. AMRAP 5 DL (225/185) 5 Burpee over bar 5 Wall Ball (20/14)Partner A starts on the…

Wed – Bookends

June 4, 2018

JR CrossFit – CrossFit Power Clean 12min to establish a heavy 2rep TNG Power Clean Metcon (Time) For time: 100 Situp buy in 5 rds 20 KB Swings (53/35) 100m…

Tues – “Just 3 min”

June 4, 2018

JR CrossFit – CrossFit Metcon (No Measure) “If you did Murph” 15min on the bike 10min on the rower All other time doing mobility and stretching. Metcon (AMRAP – Reps)…

Mon – Murph

June 4, 2018

JR CrossFit – CrossFit Metcon (Time) “Murph” For time: 1mi run 100 Pull Up 200 Push Up 300 Air Squats 1mi run RX+ to be done w/ 20# vest.

Fri – What a cluster…

June 4, 2018

JR CrossFit – CrossFit Cluster 10min to establish a heavy 3rm Cluster Metcon (Time) 5rds 5 OHS (135/95) 10 Burpee Pull Up 10 Renegade Rows (50/35)

Thurs – SPRINTS! No, wait…

June 4, 2018

JR CrossFit – CrossFit Metcon (No Measure) 3x 400m 200m 100m (rest no more than 1min between sets) Metcon (Time) For time: 1500m Row 40 Box Jump (24/20) 60 Push…

Wed – Row row row your boat

June 4, 2018

JR CrossFit – CrossFit HSPU/T2B 10min EMOM E:3 strict HSPU + 3 Kipping (or 5 kipping) O: 5 T2B Metcon (AMRAP – Rounds and Reps) 17min AMRAP 25/20 Cal Row…

Tues – Helen

June 4, 2018

JR CrossFit – CrossFit Snatch Complex 10-12min to work up to a heavy complex Hang Power Snatch Power Snatch OHS Helen (Time) 3 Rounds for time of: 400m Run 21…

Mon – Just 3min

June 4, 2018

JR CrossFit – CrossFit Shoulder Press (12-15 min to establish a 1RM) Metcon (No Measure) 7x 3min rds 10 Thrusters (95/65) 30 DU 10 Bupree (Rest whatever time is left)

Fri – Ten

June 4, 2018

JR CrossFit – CrossFit Core 5rds (12-15min) 8 Barbell Roll Outs 8 L sits 8 GHD or Roman Chair Situps Metcon (Time) 10rds 6 OH Lunge (95/65) 7 Push ups…

Thur – Gymnasty

June 4, 2018

JR CrossFit – CrossFit Metcon (Time) 3rds 3 MU (6 C2B/9 PU) 12 HPSU 20 Pistols

Wed – 1s, 2s, 3s

June 4, 2018

JR CrossFit – CrossFit BOO

Tues – Regionals Event 4

June 4, 2018

JR CrossFit – CrossFit Back Squat (15-18 min to establish a 1RM) Metcon (Time) For time: 2rds 10 Snatch (135/95) 12 Bar facing burpee 2rds 10 Snatch (95/65) 12 Bar…

Mon – Flippin’ Out

June 4, 2018

JR CrossFit – CrossFit Bench Press (10-8-6-4-2) Metcon (AMRAP – Rounds and Reps) 13min AMRAP 10 T2B 10 Box Jump Over (24/20) 4 Tire Flips

Fri – Runnin’ Cindy

June 4, 2018

JR CrossFit – CrossFit Gymnastics 12min EMOM E: 4 strict HSPU + HS hold until :30s mark O: 1 MU +1 each rd Metcon (Time) 4rds 400m Run 3rds of…

Thurs – Annie Loves DT

June 4, 2018

JR CrossFit – CrossFit Metcon (Time) 50-40-30-20-10 Double Unders Situps * 1rd of DT after each rd 12 Deadlift (155/105) 9 Hang Power Clean 6 Push Press

Wed – Slightly Taxing

June 4, 2018

JR CrossFit – CrossFit Shoulder Press (Strict Press 8×2 @ 95% (every 1:30)) Metcon (Time) For time Row 1000 Meters immediately followed by… Five rounds of: 10 Overhead Squats (115/75)(95/65)(75/45)…

Tues – “Karabel”

June 4, 2018

JR CrossFit – CrossFit Metcon (Time) “Karabel” 10rds 3 Power Snatch (135/95) 15 Wall Ball (30min cap)

Mon – Deuce 5

June 4, 2018

JR CrossFit – CrossFit Metcon (Time) For time: 25 Calorie Row 25 Deadlifts (185/125)(155/105)(125/95)(105/75)(95/65) 25 Box Jump (24/20) 25 Bar Over Burpees 25 Box Jump 25 Deadlifts 25 Calorie Row…

2K

June 4, 2018

JR CrossFit – JR Rowing Club 500 Meter (Time) 2k Row (Time) Max Effort 2k Row

Sat- Community

June 4, 2018

JR CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) In teams of four, complete as many rounds as possible in 24 minutes of: 10 Burpees/10 T2B 20 Wall Ball…

Fri – YAY RUNNING!

June 4, 2018

JR CrossFit – CrossFit Metcon (AMRAP – Reps) For reps: 0-5:00 400m run Max reps Wall Ball (20/14) Rest 5-7:00 7-12:00 400m run Max Reps Cleans (155/115) Rest 12-14:00 14-19:00…

Thurs – “Victoria”

June 4, 2018

JR CrossFit – CrossFit Metcon (Time) “Victoria” 5 Rounds for Time 10 Thrusters (95/65 lb) 14 Box Jumps (24/20 in) 12 Sumo-Deadlift High-Pulls (95/65 lb) 12 Burpees 27 Kettlebell Swings…

Wed – Sweaty Betty

June 4, 2018

JR CrossFit – CrossFit Back Squat (Breathless Back Squat 20 unbroken reps) “Breathless” Back Squat 20 unbroken reps. As much weight and as fast as possible Metcon (Time) 100 Doubles…

Tues – Get Low

June 4, 2018

JR CrossFit – CrossFit Shoulder Press (Strict Press 8×2 @ 85% (every 1min)) Metcon (Time) 6rds 3 Squat Snatch (135/95) 6 Box Jump (30/24) 100m Run

Mon – We love burpees

June 4, 2018

JR CrossFit – CrossFit Gymnastics 10min EMOM E: 3-4 MU O: Max rep HSPU in 25s Metcon (AMRAP – Rounds and Reps) 17min AMRAP 15 burpee pullups 8 Alt Pistols…

Fri – Pick up heavy sh!t

June 4, 2018

JR CrossFit – CrossFit Strength Clean Complex 5min EMOM 1 Hang squat clean 1 Front Squat 1 Power Clean Metcon (Time) 5rds 4 Deadlift (315/225) 6 strict HSPU 8 Box…

Thurs – Noodles

June 4, 2018

JR CrossFit – CrossFit Metcon (Time) 800m run 50 KB Swing (53/35] 50 Front Squat (95/65) 50 walking lunges 10 rope climb 800m Run

Wed – Get low

June 4, 2018

JR CrossFit – CrossFit Back Squat (8×2 @ 95% (every 1:30)) Metcon (AMRAP – Rounds and Reps) 14min AMRAP 18/16 Cal row 6 C2B 8 Power Snatch (95/65) 10 Deficit…

Tues – FarmersOnly.com

June 4, 2018

JR CrossFit – CrossFit Metcon (Time) WOD Buy in: 400m Farmer carry (53/35) 5rds 5 KB Thrusters (53/35) 10 burpee 3 Tire Flip Cash out: 400m Farmer carry (53/35)

Mon – Sprint part deaux

June 4, 2018

JR CrossFit – CrossFit Shoulder Press (2×2 @ 75% (every :45)) Metcon (Time) 9rds 3 Power Clean (135/95)(185/135)(225/155) 25 DU Rest 1min *weight goes up every 3 rds

Fri – Fri-YAY!

June 4, 2018

JR CrossFit – CrossFit Metcon (Time) For time: 400m run 10 Pull up 10 KB/DB Snatch (each arm) (53 or 60/35) 10 burpee 400m run 15 Pull Up 15 KB/DB…

Thur – SPRINT!

June 4, 2018

JR CrossFit – CrossFit Shoulder Press (Strict Press 8×2 @ 90% (1:30 between sets)) Metcon (Time) 9rds 5 Thrusters (95/65)(135/95)(185/115) 20 DU 1min rest between rds *Thruster weight increases every…

Tue – Se7ens

June 4, 2018

JR CrossFit – CrossFit Back Squat (8×2 @ 85% (1min between sets)) Metcon (AMRAP – Rounds and Reps) 15min AMRAP 7 T2B 7 Snatch (95/65) 7 Bar over Burpee 14…

Tue – Se7ens

June 4, 2018

JR CrossFit – CrossFit Back Squat (8×2 @ 85% (1min between sets)) Metcon (AMRAP – Rounds and Reps) 15min AMRAP 7 T2B 7 Snatch (95/65) 7 Bar over Burpee 14…

Mon – “Grace”

June 4, 2018

JR CrossFit – CrossFit Deadlift (Deadlift (12-15min) 5×5 (Do not exceed 65%)) Grace (Time) For Time: 30 Clean and Jerks, 135# / 95#1mi jog cool down

Fri – “Nate”

June 4, 2018

JR CrossFit – CrossFit Shoulder Press (8×2 @ 80% (1min between sets)) Nate (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 2 Muscle-ups 4 Handstand Push-ups 8 Kettlebell Swings, 70#In…

Thur – Speed it up

June 4, 2018

JR CrossFit – CrossFit Metcon (Time) 5rds 12 Power snatch (75/55) 12 OHS 12 SDHP

Wed – Feeling Friendly

June 4, 2018

JR CrossFit – CrossFit Core 5rds 30s L-sit Hold/Hang (accumulated) 20 T Planks 20 Russian Twists w/ DB Metcon (Time) In teams of 2, for time: Row 1k 100 Double…

Tue – @$$ to grass

June 4, 2018

JR CrossFit – CrossFit Back Squat (12×2 @ 75% (:45 between sets)) Metcon (AMRAP – Reps) 5min AMRAP 30 Goblet squats (53/35) 30 Bar over burpee Rest 3min 5min AMRAP…

Mon – “Helen”

June 4, 2018

JR CrossFit – CrossFit Shoulder Press (8×2 @ 70% (:45 between sets)) Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups

Fri – Snatchtastic

June 4, 2018

JR CrossFit – CrossFit Power Clean ( 10×1 (12min)) Metcon (Time) For Time (25min cap): 200m Run 5 Snatch (135/95) 5 Box Jump (24/20) 5 T2B 200m Run 10 Snatch…

Thur – Strongman

June 4, 2018

JR CrossFit – CrossFit Back Squat (8×2 @ 90% (1:30 between sets)) Metcon (Time) 5rds 10 KB Cleans (53/35) 300m Farmers Carry 3 Tire flips

Wed – Reach High

June 4, 2018

JR CrossFit – CrossFit Gymnastics 5rds Every 90s (5rds) 5 strict HSPU 10 Hollow Rock 30 DU Rest remaining time Metcon (AMRAP – Rounds and Reps) 20min AMRAP 25/20 cal…

Tues – “Fran”

June 4, 2018

JR CrossFit – CrossFit Shoulder Press (12min to establish a 1RM) Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-ups

Mon – Keep Climibing

June 4, 2018

JR CrossFit – CrossFit Back Squat (8×2 @ 80%) Metcon (No Measure) 5x50m Sprints Metcon (AMRAP – Reps) 9min AMRAP 1-2-3-4-5-6-7-8-9-10…. Deadlift (135/95) Bar over burpee

Fri – Gymnasty

June 4, 2018

JR CrossFit – CrossFit Gymnastics 12min to work on a gymnastics GOAT Pistol progressions Muscle Up progressions Pull Up progressions etc… Metcon (AMRAP – Reps) 16min, 60s at each station…

Thurs – Not Thursday Cardio

June 4, 2018

JR CrossFit – CrossFit Back Squat (8×2 @ 70% (:45 cycle time)) Metcon (Time) 5rds 50 DU (100 singles) 10 Clean & Jerk (135/95)

Wed – Row much?

June 4, 2018

JR CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) WOD 25min AMRAP 1k row 20 Snatch (75/55) 20 Box Jump (24/20)

Tues – Cindy

June 4, 2018

JR CrossFit – CrossFit Shoulder Press (8min EMOM 5 Strict Press @ 60%) Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 Squats

Mon – Let it begin!

June 4, 2018

JR CrossFit – CrossFit Back Squat (15min to establish 1RM) Metcon (AMRAP – Reps) 8min AMRAP 3 Wall Ball (20/14) 3 Ring Dip 4 Wall Ball 4 Dip +1 Rep…

Fri – Open 18.5

June 4, 2018

JR CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) 3 Thrusters (100/65 lb) & 3 Chest-to-Bar Pull-Ups 6 Thrusters (100/65 lb) & 6 Chest-to-Bar Pull-Ups 9 Thrusters (100/65 lb)…

Thurs – The Choice is Yours

June 4, 2018

JR CrossFit – CrossFit Metcon (Time) Your choice of: 1 mile run 2km on the rower Record the combined time Or… 5 sets 20cal sprint on the bike 20cal sprint…

Wed – Shot to the Core

June 4, 2018

JR CrossFit – CrossFit Core 3 sets 20 Floor wipers (95/63) 10 L-Sit Leg Raises 10 GHD Situps or Roman Chair situp Metcon (Time) 4 rds 10 Box Jump (30/24)…

Tues – Feelin’ Chipper

June 4, 2018

JR CrossFit – CrossFit Gymnastics 10min EMOM Odds: 5 strict HSPU Evens: 5 Strict PU or 3 Strict C2B Metcon (Time) 800m Run buy in 100 DU 50 WB (20/14)…

Mon – Sevens

June 4, 2018

JR CrossFit – CrossFit Front Squat (Front Squat 5×5 @ 55-65%) Metcon (AMRAP – Rounds and Reps) 3x 5min AMRAP, 2min rest between 7 C&J (135/95) 7 Bar over burpee…

Fri 18.4

June 4, 2018

JR CrossFit – CrossFit Crossfit Games Open 18.4 (Ages 16-54) (Time) 21 deadlifts 225/155 lb 21 handstand push-ups 15 deadlifts 225/155 lb 15 handstand push-ups 9 deadlifts 225/155 lb 9…

Thur – What will it be?

June 4, 2018

JR CrossFit – CrossFit Row: Metcon (Time) 20 Cal Row: Metcon (Time) 40 Cal Row: Metcon (Time) 60 Cal Row: Metcon (Time) 80 Cal Bike: Metcon (Time) 10 Cal Bike:…

Wed – 4rds of Fun

June 4, 2018

JR CrossFit – CrossFit Back Squat (5×3 @ 50-55%) Metcon (Time) 4rds 200m run 10 KB swings (53/35) 200m run 30 DU

Tues – Fun Lil’ Triplet

June 4, 2018

JR CrossFit – CrossFit Gymnastics 10min to work on Handstand positioning. Holds Walks HSPU etc. Metcon (Calories) 5x 3min rds, 1min rest between 3 Bar Muscle Ups 5 Power Snatch…

Mon – Just 3rds

June 4, 2018

JR CrossFit – CrossFit Shoulder Press (10-8-6-4-2) Metcon (Time) 3rds 10 Wall Ball (20/14) 10 Pull Ups Rest 2 min 3rds 10 DB Snatch (50/35) (5 each arm) 10 Burpee…

Fri – 18.3

June 4, 2018

JR CrossFit – CrossFit Crossfit Games Open 18.3 (Ages 16-54) (Time) 2 rounds for time of: 100 double-unders 20 overhead squats 115/80 lb 100 double-unders 12 ring muscle-ups 100 double-unders…

Thurs – A little sumtin’ special…

June 4, 2018

JR CrossFit – CrossFit 500m Row (Time) Max Effort 500m Row

Wed – Yes, 10rds

June 4, 2018

JR CrossFit – CrossFit Power Clean (1×2) 10min to work up to a heavy 2rep power clean Metcon (Time) 10 rds 10 cal bike 100m Sprint 3 man maker (35/20)

Tue – Sprints are fun

June 4, 2018

JR CrossFit – CrossFit Core 5 sets (15min cap) 10 leg raises from bench 30s L sit (from rings, L hang from bar) 5 GHD or Situp while holding plate…

Mon – International Bench Day

June 4, 2018

JR CrossFit – CrossFit Bench Press (5×5) Metcon (Time) 1km row Buy in… 5rds 12 WB (20/14) 10 KB Swing (53/35) 3 MU/9 PU …1km row Cash out

Fri – 18.2

June 4, 2018

JR CrossFit – CrossFit Crossfit Games Open 18.2 (Ages 16-54) (Time) 1-2-3-4-5-6-7-8-9-10 reps for time of: Dumbbell squats 50/35 lb Bar-facing burpees -12 minute time cap – If you finish…

Thurs – Whatcha got?

June 4, 2018

JR CrossFit – CrossFit Metcon (Time) For time for each (max effort) 200m Sprint 400m Run 1 mile Run Or 1k Row 50 Cal Bike

Wed – Oh What?

June 4, 2018

JR CrossFit – CrossFit Core 4 sets 12 straight legged situps 90s plank cycle (30s each hold, L, Middle, R) Metcon (AMRAP – Rounds and Reps) 12min AMRAP 10 push…

Tues – Low Rep, High Speed

June 4, 2018

JR CrossFit – CrossFit Gymnastics HSPU Cycle For 3rds, perform HSPU w/ the following rep scheme. 1 – rest 10s 2 – rest 20s 3 – rest 30s 4 –…

Mon – 3 Rounds

June 4, 2018

JR CrossFit – CrossFit Weightlifting 10 min EMOM: Snatch Complex: 3pos Snatch DL (lift off, launch, high hang) Hang Power Snatch Power Snatch (from the floor) Metcon (Time) 3rds 10…

Open 18.1

June 4, 2018

JR CrossFit – CrossFit Crossfit Games Open 18.1 (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible in 20 minutes of: 8 Toes-to-bars 10 Dumbbell Hang C&J 50/35…

Thur – Slightly Cardio

June 4, 2018

JR CrossFit – CrossFit row: Metcon (Time) 500m Row bike: Metcon (Time) 20 Cal Bike

Wed – Gymnasty

June 4, 2018

JR CrossFit – CrossFit Gymnastics 5rds 10 GHD (or Roman Chair situps) 20 Russian Twists 1min Chinese Plank Metcon (AMRAP – Rounds and Reps) 16min AMRAP 4 C2B 6 HSPU…

Yay! Thrusters!

June 4, 2018

JR CrossFit – CrossFit Clean 5 sets for max weight of the complex: (15min cap) 1 Power Clean 2 Hang Power clean 1 Squat Clean Metcon (Time) 12-10- 8-6- 4-2…

Mon – 21-15-9

June 4, 2018

JR CrossFit – CrossFit Front Squat (10min EMOM Front Squat 3 reps @ 65-70%) Metcon (Time) 500m Row, then.. 21-15- 9 Power snatch (95/65) Bar over burpees Then…. 500m Row

Fri – Open 17.1

June 4, 2018

JR CrossFit – CrossFit CrossFit Games Open 17.1 (Time) For time: 10 snatches 15 burpee box jump-overs 20 snatches 15 burpee box jump-overs 30 snatches 15 burpee box jump-overs 40…

Thur – Hate the Bikes Yet?

June 4, 2018

JR CrossFit – CrossFit Gymnastics 10min EMOM 1. 6 T2B 2. 45s plank cycle (15s left arm, 15s both, 15s right arm) Metcon (No Measure) 5 Sets of each: 30…

Wed – Stupid Cupid

June 4, 2018

JR CrossFit – CrossFit Metcon (Time) In teams of 2: For time: Buy In: Run 800 meters or Row 1000 meters Immediately followed by. . . Three rounds for time…

Tues – Pull Pull Pull

June 4, 2018

JR CrossFit – CrossFit Power Snatch 12min to find a max weight Power Snatch 2 reps, touch & go Metcon (AMRAP – Rounds and Reps) 17min AMRAP 10 DL (185/135)…

Mon – Twofer

June 4, 2018

JR CrossFit – CrossFit Back Squat (Back Squat 10min EMOM 3 reps @ 65-70%) Metcon (AMRAP – Reps) 2x7min AMRAP 1. 5 HSPU 20 DU Rest 3min 2. 5 DB…

Fri – Open 15.4

June 4, 2018

JR CrossFit – CrossFit Bench Press (6×3) CrossFit Games Open 15.4 (AMRAP – Reps) 8-Minute ARMAP of: 3 Handstand Push-ups 3 Cleans, 185#/125# 6 Handstand Push-ups 3 Cleans, 185#/125# 9…

Thurs – BIKE TIME!

June 4, 2018

JR CrossFit – CrossFit Mobility 15 Min Of Mobilty and Foam Rolling (arms and shoulders) Metcon (AMRAP – Reps) In teams of 4: 60s each station, 4 full rds Bike…

Wed – Steppin’ Up

June 4, 2018

JR CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) 20min AMRAP 350m row 10 Pull Up 10 Push Press (115/75) 10 OH Lunge (alternating leg)

Tues – Strongman Style

June 4, 2018

JR CrossFit – CrossFit Gymnastics 10min EMOM 5 weighted ring dips 5 strict T2B Metcon (Time) 5rds 3 Deadlift (315/225) 6 KB Front Squats (53/35) 10 Burpee Box Jump overs

Tues – Stepping Up

June 4, 2018

JR CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) 20min AMRAP 350m row 10 Pull Up 10 Push Press (115/75) 10 OH Lunge (alternating leg)

Balls’o’Fun

June 4, 2018

JR CrossFit – CrossFit Overhead Squat (10Min EMOM 3reps @ 65-70%) Metcon (Time) For time: 5 rds 400m weighted run w/ WB 20 Wall Ball (20/14) 20 Push Up

Mon – Balls’o’Fun

June 4, 2018

JR CrossFit – CrossFit Overhead Squat (10min EMOM 3 OHS @ 65-70%) Metcon (Time) For time: 5 rds 400m weighted run w/ WB 20 Wall Ball (20/14) 20 Push Up

Fri – Open Workout 17.5

June 4, 2018

JR CrossFit – CrossFit CrossFit Games Open 17.5 (Time) 10 rounds for time of: 9 thrusters 95# / 65# 35 double-unders *40 minute time cap

Thurs – Gone in 60 seconds

June 4, 2018

JR CrossFit – CrossFit Hang Clean Hang squat clean Work up to a heavy 1RM Metcon (AMRAP – Reps) 4 sets for max reps/cal of: 60 seconds of pull ups…

Wed – To the CORE!

June 4, 2018

JR CrossFit – CrossFit Snatch Complex 5 sets of: Snatch Complex: 1 Power Snatch 1 OHS 1 Hang Snatch 1 OHS Metcon (Time) 800m Run 4rds 1min (combined) Plank Hold…

Tues – 20min AMRAP

June 4, 2018

JR CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) AMRAP 20min 4 MU (4C2B/6 PU) 6 Power Clean (185/135) 8 HSPU 20/16 Cal row

Mon – Getting Roped In

June 4, 2018

JR CrossFit – CrossFit Front Squat (6×3 w/ a 2s pause at the bottom) Metcon (Time) For time: 5 rope climbs 30 box jump (24/20) 4 rope climbs 40 wall…

Sat – “Conga Style”

June 4, 2018

JR CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) In teams of 5, with only one teammate allowed per station, complete as many rounds and reps as possible in…

Fri – Open 13.1

June 4, 2018

JR CrossFit – CrossFit Metcon (AMRAP – Reps) Open workout 13.1 Proceed through the sequence below completing as many reps as possible in 17 minutes of: 40 Burpees 75/45 pound…

Thur – Detox

June 4, 2018

JR CrossFit – CrossFit Press Complex Press work: 5sets 1 Strict Press + 2 Push Press + 3 Push Jerk/Split Jerk Metcon (Time) 4rds, rest as needed in between (30min…

Wed – SPRINT!

June 4, 2018

JR CrossFit – CrossFit Metcon (AMRAP – Reps) 5x3min rds, 2min rest between 200m run 10 OHS (75/45) Max rep manmaker (50/35)

Tues – Thruster. I Barely Know Her

June 4, 2018

JR CrossFit – CrossFit Gymnastics EMOM 10min 1. 3 MU, 4 strict C2B, or 5 Strict Pullup (try to keep them unbroken) 2. 45s plank hold Metcon (No Measure) EMOM…

Mon – Just a little DT

June 4, 2018

JR CrossFit – CrossFit Back Squat (15min to find a 3RM for the day) Metcon (Time) 5rds 350m Row 1rd of DT (12 Deadlift, 9 Hang Power Clean, 6 Push…

Sunday – “Stacked”

June 4, 2018

JR CrossFit – JR Rowing Club Metcon (Time) Three rounds for time of: Partner A Rows 500 Meters… While Partner B performs a 100-Foot Walking Lunges with a 45/35 lb…

Sat- “Up By 3”

June 4, 2018

JR CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) Teams of two will alternate movements to complete as many rounds and reps as possible in 24 minutes of: 3…

Fri – 5.41 ni esrever

June 4, 2018

JR CrossFit – CrossFit Metcon (Time) 5.14 ni esrever (14.5 in reverse) 3-6-9-12-15-18-21 Bar facing burpee Thrusters (95/65)

Thur – Keep on Pulling

June 4, 2018

JR CrossFit – CrossFit Metcon (Calories) On a 25 min running clock, 5rds Row for 50s, rest 10 Row for 40s, rest 20 Row for 30s, rest 30 Row for…

Wed – May I Have a Minute of Your Time

June 4, 2018

JR CrossFit – CrossFit Metcon (AMRAP – Reps) 10x1min rds 3 C&J (135/95) 30 DU Max rep KB swing (53/35) – score Rest 2min between rds

Tues – Just 3 Minutes

June 4, 2018

JR CrossFit – CrossFit Metcon (AMRAP – Reps) 3min amrap 25 wall ball (20/14) 10 HSPU Rest 3min 3min 50 push up Max rep box jump (24/20) – score Rest…

Mon – Longest 2 Minutes

June 4, 2018

JR CrossFit – CrossFit Metcon (AMRAP – Reps) 9x2min rds, 1min rest between 1. AMRAP 10 Power Snatch (95/65) 10 OH Lunge 2. Max rep burpee pull up 3. Max…

Fri – Another Twofer!

June 4, 2018

JR CrossFit – CrossFit Squat Clean (Squat Clean 5×3) 1: Metcon (AMRAP – Reps) EMOM x7 3 C2B 7 Med ball situp +1 C2B each rdRest 3min 2: Metcon (Time)…

Thur – Oh Boy!

June 4, 2018

JR CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) 20min AMRAP 1mi Run 1k Row 1mi Run

Wed – Twofer

June 4, 2018

JR CrossFit – CrossFit Deadlift (5-5-3-3-1s) 1: Metcon (AMRAP – Rounds and Reps) 9min AMRAP 50 Double Under 20 KB Snatch (53/35)Rest 2min 2: Metcon (AMRAP – Rounds and Reps)…

Tues – Down and Back Up

June 4, 2018

JR CrossFit – CrossFit Gymnastics 3rds, not for time 5 Superman rolls 7 strict PU or 3 weighted PU Metcon (Time) 21-15-9-15-21 Front Squat (135/95) Burpee

Mon – Just 3 minutes

June 4, 2018

JR CrossFit – CrossFit Shoulder Press (Strict Press 10-10-7-7-5-3-3-1s) Metcon (AMRAP – Reps) On a 15-minute clock, for max reps each round: From 0:00-3:00, run 400 meters then do pull-ups…

Fri – Mark of the Beast

June 4, 2018

JR CrossFit – CrossFit Push Press (Push Press 5×2) Metcon (Time) 10rds 6 Deadlift (225/185) 6 Burpee pull up 6 KB/DB push press (53/35) 100m sprint

Thur – Row, row, row your boat

June 4, 2018

JR CrossFit – CrossFit Metcon (Calories) 8x2min rounds Max Cal row Rest 1min between rds. During the minute of rest, do 10 hollow rocks

Wed – Can You Keep Up?

June 4, 2018

JR CrossFit – CrossFit Front Squat (Front Squat 5,5,4,3,3,1,1,1) Metcon (AMRAP – Reps) 12x 1:30 rds 3 Power Snatch (135/115) 5 bar over burpee

Tues – Keep Climbing

June 4, 2018

JR CrossFit – CrossFit Gymnastics 12min EMOM 1. 7 T2B 2. 6/6 KB/DB snatch Metcon (AMRAP – Reps) 2x7min AMRAP #1 3 Front Squat (115/95) 3 HSPU 6 FS 3…

Fri – Nancy

June 4, 2018

JR CrossFit – CrossFit Hang Clean (Hang Squat Clean: 5×3) Nancy (Time) 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65#

Thurs – Pick it up, Put it down

June 4, 2018

JR CrossFit – CrossFit Skill 12 min EMOM 1. 5 Strict HSPU 2. 50 DU Metcon (Time) For time: 9-7-5 Deadlift (275/205) KB Front Rack Squats (53/35)

Wed – Holy Moly

June 4, 2018

JR CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) AMRAP 25min: 20/15 Cal Row 20 Burpee 20 alt Pistols 5 Muscle Up (10 C2B/10 PU)

Tue “Simple Couplet”

June 4, 2018

JR CrossFit – CrossFit Metcon (Time) 50-40-30-20-10 reps for time: Kettlebell swings (53/35) Sit-ups Strength OHS 5-4-3-2-1 5-7min to warm up to that first 5 reps, b/c this is designed…

Fri – Keep on climbing

June 4, 2018

JR CrossFit – CrossFit Friendly Reminder Christmas Party tonight at the box at 7pm. Bring drinks and a dessert. No 6:30pm class today. Community WOD is at 10am tomorrow –…

Thur – Use your noodle

June 4, 2018

JR CrossFit – CrossFit Metcon (Time) For time: 200 DU 100 Situp 100 Squat 50 Pull up Then…………?

Wed – Partner love

June 4, 2018

JR CrossFit – CrossFit Gymnastics 10min EMOM 1. 6 strict ring dip 2. 3 Single arm KB OHS Metcon (AMRAP – Rounds and Reps) In teams of 2, 20min AMRAP…

Tues – Plus one

June 4, 2018

JR CrossFit – CrossFit Back Squat (20 unbroken reps) Metcon (AMRAP – Rounds and Reps) EMOM until failure. 20min cap 5 KB Swing (53/35) 5 Ring Push up + 1…

Mon – Runnin’ & Jerkin’

June 4, 2018

JR CrossFit – CrossFit Deadlift (5×3) Metcon (Time) 400m Run 10 Clean & Jerk (135/95) 10 Burpee box jump over (24/20) 300m Run 10 C&J (155/115) 10 Burpee box jump…

Fri – Bar None

June 4, 2018

JR CrossFit – CrossFit Pistols Spend 12-15min working on pistols Metcon (Time) For time: 500m row 10 snatch (135/95) 10 bar over burpees 10 OHS 10 bar over burpees 10…

Thurs – Tosh

June 4, 2018

JR CrossFit – CrossFit Metcon (Time) “Tosh” 3rds 200m run 400m run 600m run 1:1 rest/work ratio

Wed – Totally flippin’ out

June 4, 2018

JR CrossFit – CrossFit Snatch Grip Deadlift Snatch grip 3pos DL 5×3 Metcon (Time) Buy in: 100 sit up Then… 5rds 20 KB swing (53/35) 4 tire flips 40 DU

Tues – Runnin’ Heavy

June 4, 2018

JR CrossFit – CrossFit Overhead Squat 15min to work up to a heavy 3 rep. Metcon (AMRAP – Rounds and Reps) 12min AMRAP 20 squats 8 pull ups 200m weighted…

Mon – Dirty Thirty

June 4, 2018

JR CrossFit – CrossFit HSPU Cycle For 3rds, perform HSPU w/ the following rep scheme. 1 – rest 10s 2 – rest 20s 3 – rest 30s 4 – rest…

Fri – Elizabeth meets a rope

June 4, 2018

JR CrossFit – CrossFit Press Complex Press work: 5sets 1 Strict Press + 2 Push Press + 3 Push Jerk/Split Jerk Metcon (Time) “Elizabeth meets a rope” 21-15-9 Power Clean…

Thurs – Wait…the PROWLER?

June 4, 2018

JR CrossFit – CrossFit Snatch Complex 10 min EMOM: Snatch Complex: 3pos Snatch DL (lift off, launch, high hang) Hang Muscle Snatch Power Snatch (from the floor) Metcon (Time) For…

Wed – Chip, Chip, Chip

June 4, 2018

JR CrossFit – CrossFit Metcon (Time) For time: 100 DU buy in, then 50 Wallball 40 KB Swing (53/35) 30 Box jump 20 KB Goblet Lunge (53/35) 10 Bar over…

Tue – 3rds of fun

June 4, 2018

JR CrossFit – CrossFit Skill KB/DB snatch and banded push ups. EMOM 1. 6-8 Alt KB/DB Snatch 2. 6-8 Banded Pushup Metcon (Time) 3rds 8 Hang Power Cleans (185/135) 8…

Mon – “Breathless”

June 4, 2018

JR CrossFit – CrossFit New Programming – Get Ready !! Front Squat (20×1) In as little amount of time as possible, w/ as much weight as possible Metcon (AMRAP –…

Fri – “Power Into Friday”

June 4, 2018

JR CrossFit – CrossFit Strength Every two minutes, for 12 minutes (6 sets): Power Clean Build to the heaviest triple you can for today Metcon (Time) Half Mile Run (800M)…

Thur – “Dead Legs Running”

June 4, 2018

JR CrossFit – CrossFit Metcon (Time) In teams of two, alternate tasks to complete 5 sets each of: 7 Deadlifts (225/155) 14 Chest-to-Bar Pull-Ups 400 Meter Run Partner A will…

Wed – “Up By 10”

June 4, 2018

JR CrossFit – CrossFit Metcon (Time) For time: 50 Thrusters (95/65)(75/55)(65/45) 40 Kettlebell Swings (53/35)(44/26)(35/26) 30 Burpees 20 Pull-Ups 10 Man-Makers (50/35)(35/20)(20/15)(15/10) 20 Pull-Ups 30 Burpees 40 Kettlebell Swings 50…

Tue – “Endurance”

June 4, 2018

JR CrossFit – CrossFit Strength Five or Six sets of: Bench Press Rest 3 minutes between sets above 85% of 1-RM Perform the following reps and percentages: * Set 1…

Mon -“Squaaaats”

June 4, 2018

JR CrossFit – CrossFit Strength Five sets of: Back Squat x 3-5 reps @ 85% Peak/75% Base of 1RM Rest 90 seconds Dumbbell External Rotation x 10-12 reps each (20/15/10)…

Friday – “Tag Team”

June 4, 2018

JR CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) In teams of two, complete as many rounds and reps as possible in 30 minutes of: Run 400 Meters or…

Wed – “Moving Mountains”

June 4, 2018

JR CrossFit – CrossFit Strength Four sets of: Pull-Ups x 3-4 reps (Peak Weighted) Rest 60 seconds Weighted Pistols x 6 reps each leg ( Scaled – Modified all pistol…

Tue – “Cinco”

June 4, 2018

JR CrossFit – CrossFit Strength Five sets of: Back Squat x 4-6 reps @ 80% of 1RM Metcon (Time) In teams of three, alternating complete rounds, complete five rounds each…

Mon – “Snatchtastic”

June 4, 2018

JR CrossFit – CrossFit Snatch Take 15-20 minutes to work up to a heavy, but not necessarily 1-RM Snatch Metcon (Weight) Every minute, on the minute, for 20 minutes, perform:…

Friday – “MAN-Its Friday”

June 4, 2018

JR CrossFit – CrossFit Strength A. Three sets of: Pull-Ups x 3-5 reps (These are controlled negatives. Use some kind of assist to begin the movement with your chin over…

Thur – “Fifty What”

June 4, 2018

JR CrossFit – CrossFit Strength Push Press – 4 Sets Total and Building Set One 10 reps at 60% Set Two 10 reps at 70% Set Three 5 reps at…

Wed – “Station Rotation”

June 4, 2018

JR CrossFit – CrossFit Metcon (No Measure) Every 2 minutes, for 40 minutes (5 sets of each): Station 1 – Deadlift x 4-6 reps @ 70% of Max Station 2…

Tue – “Flush Out”

June 4, 2018

JR CrossFit – CrossFit Metcon (AMRAP – Reps) In five minutes, complete the following: Row 500 Meters Run 400 Meters Double-Unders x Max Reps Rest exactly five minutes. Perform a…

Mon – “Three Wise Men”

June 4, 2018

JR CrossFit – CrossFit Three Wise Men Tribute (3 Rounds for reps) “Jeremy” Complete as many rounds and reps as possible in 4 minutes of: 5 Hang Squat Snatch (Elite…

Fri – “Loaded”

June 4, 2018

JR CrossFit – CrossFit Strength Three sets : Barbell Loaded Alternating Reverse Lunges x 8-10 reps each leg (115/85)(105/75)(95/65) Rest 2 minutes Weighted Pull-Up x 2-3 reps Rest 2 minutes…

Thur – “The Chief”

June 4, 2018

JR CrossFit – CrossFit Clean and Jerk Take 20 minutes to build to today’s 1-RM Clean & Jerk The Chief (AMRAP – Rounds) Max rounds in 3 minutes of: 3…

Wed – “Endurance”

June 4, 2018

JR CrossFit – CrossFit Metcon (AMRAP – Reps) Perform 4 sets against a 5-minute running clock, for max reps of: Row 500 Meters immediately followed by as many rounds and…

Tue- “Bottoms Up”

June 4, 2018

JR CrossFit – CrossFit Strength Four sets of: Single Arm Overhead Press x 8-10 reps each arm (50/35)(35/20)(20/10) Rest 2-3 minutes Metcon (AMRAP – Rounds and Reps) A) Complete as…

Mon -“Hit The Floor Running”

June 4, 2018

JR CrossFit – CrossFit Deadlift Take 15-20 minutes to build to a heavy-ish 3-rep Deadlift Metcon (Time) Five rounds for time of: 10 Deadlifts (225/155 lbs)(205/125)(185/105)(155/85) 15 Toes to Bar…

Fri – “🍑”

June 4, 2018

JR CrossFit – CrossFit Strength Five sets of: Split Jerk 1.1.1 (75 to 80%) (rest 10 seconds between singles) Rest 60 sec between sets Metcon (Time) In teams of two,…

Thur – “Scared Strong”

June 4, 2018

JR CrossFit – CrossFit Strength Four sets of: Back Squat x 2-4 reps @ 80% Rest 90 seconds Single-Arm Dumbbell Row x 8-10 reps each arm Rest 90 seconds Metcon…

Wed – “Gone In 60 Seconds”

June 4, 2018

JR CrossFit – CrossFit Metcon (AMRAP – Reps) Three sets for max reps of: 60 seconds of Wall Ball Shots (20/14)(14/10)(10/6) 60 seconds of Rest 60 seconds of Power Cleans…

Tue – “Chapped Ass”

June 4, 2018

JR CrossFit – CrossFit Strength Five sets of: Bench Press x 2-3 reps Rest 2 minutes Strict Supinated-Grip Pull-Ups x 3-5 reps Rest 2 minutes Metcon (AMRAP – Reps) Against…

Mon – “Diane”

June 4, 2018

JR CrossFit – CrossFit Clean Take 15-20 minutes to build to today’s 1-RM Clean (or use the time to practice clean technique) Diane (Time) 21-15-9 Deadlifts, 225# / 155# Handstand…

Fri – ” Goblet Trot “

June 4, 2018

JR CrossFit – CrossFit Snatch (Find One Rep Max) Metcon (Time) WOD: For time: 40 Kettlebell Swings (54/35)(44/26)(35/15)(26/10) 20 Alternating Reverse Lunges with KB Goblet Hold 20 Pull-Ups 30 Kettlebell…

Thursday – “⬆”

June 4, 2018

JR CrossFit – CrossFit Strength Five sets of: Push Press x 3-5 reps (75% of your 1RM) Rest 1 minute after each set Metcon (Time) WOD: Three rounds for time…

Wed – “Mash Up”

June 4, 2018

JR CrossFit – CrossFit Skill Take 15 minutes and practice gymnastics skills of your choice – Muscle-Ups, Kipping/Butterfly Pull-Ups, Toes to Bar, Hollow Rocks, Pistols, Handstand Push-Ups, Ring Dips, Double-Unders,…

Mon – “What Goes Up, Must Come Down”

June 4, 2018

JR CrossFit – CrossFit Front Squat (Find 1RM) (3-second descent, pause for 2 seconds in the bottom, then drive to full extension) Metcon (Time) 20 Thrusters (115/75 lbs) 10 Pull-Ups…

Fri- “Squuuuuats”

June 4, 2018

JR CrossFit – CrossFit Friendly reminder there will NOT be a 5:30 or 6:30 class tonight due to our In-house Comp. Come out and have some fun!! Back Squat 6…

Thur – “Quad Squad:

June 4, 2018

JR CrossFit – CrossFit Strength Push Jerk: Build to Heavy Single, then complete Max UB at 70% of Heavy Metcon (AMRAP – Rounds and Reps) AMRAP in 15 min: 400M…

Wed – Partner Up

June 4, 2018

JR CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) WOD: In teams of two, complete as many rounds and reps as possible in 20 minutes of: 400 Meter Run…

Tue – “Gone in 30 Sec”

June 4, 2018

JR CrossFit – CrossFit Strength Three sets of: Dumbbell Walking Lunges x 20 steps Rest 60 seconds Strict Pull-Ups x Max Reps Rest 60 seconds Metcon (AMRAP – Reps) Six…

Mon – “Death March”

June 4, 2018

JR CrossFit – CrossFit Strength Three sets of: Dumbbell Death March x 20 steps Rest 45 seconds Tempo Push-Ups x 10-15 reps Rest 45 seconds Russian Step-Ups x 10 reps…

Friday – “Diane”

June 4, 2018

JR CrossFit – CrossFit Strength Single Arm Bent Over KB Row – 4 Sets of 8 Reps each arm Diane (Time) 21-15-9 Deadlifts, 225# / 155# Handstand Push-ups

Thur – “Thirsty Thur”

June 4, 2018

JR CrossFit – CrossFit Snatch (6 sets of 2, building with no misses.) Metcon (Time) 6 Rounds Each, in Teams of 2, Alternating Rounds: 15/12 Cal Row (alternate if able)…

Wed – Dissecting Kelly”

June 4, 2018

JR CrossFit – CrossFit Mobility Coaches Choice Metcon (AMRAP – Rounds) WOD: In teams of two, complete as many rounds as possible in 30 minutes of: “Dissecting Kelly” 400 Meter…

Tue-5 “Biceps Like Briggs”

June 4, 2018

JR CrossFit – CrossFit Push Press Take 15-20 minutes to build to today’s 1-RM Metcon (3 Rounds for time) WOD: Every 6 minutes, for 18 minutes (3 sets) for times:…

Mon – “Variation”

June 4, 2018

JR CrossFit – CrossFit Front Squat (Find 5 Rep Max) Metcon (Time) For time: 30 Pull-Ups 20 Box Jumps (24″/20″)(16″/12″) 10 Snatch (135/95 lbs)(115/85)(95/65)(75/45) 20 Box Jumps (24″/20″) 30 Pull-Ups

Friday – “Maxiumus”

June 4, 2018

JR CrossFit – CrossFit Power Clean (Find Max) Metcon (Time) In Teams of 3 complete 3 rds each of: 350 meters (Rest Station) 25 Thrusters (95/65)(85/55)(75/45) (Rest Station) 15 Medball…

Thur – “Dawn Of The Deadlift”

June 4, 2018

JR CrossFit – CrossFit Strength 4 Sets of: Deadlift x 4-6 reps Rest 2 mins HSPU X Max Reps (Scaled – DB Z-Press – 8reps) Rest 2 mins Metcon (AMRAP…

Wednesday – “Make A Man Out Of You”

June 4, 2018

JR CrossFit – CrossFit Metcon (3 Rounds for time) WOD: Every 10 mins for 30 mins (3 Sets) for Times: Row 1000M 10 DB Man Makers *Man Maker = DBs…

Tue – “Got Buns Honey?”

June 4, 2018

JR CrossFit – CrossFit Strength Back Squat Set 1 – 5 reps @ 65-70% Set 2 – 3 reps @ 75-80% Set 3 – 1 rep @ 85-90% Sets 4-6…

Mon – ” Ready.Set.Row”

June 4, 2018

JR CrossFit – CrossFit Strength Strength: Four sets of: Dumbbell (Scaled- 35/25/20/15/10)or Barbell Push Press (Peak) x 8-10 reps (95/65) Rest 45 seconds Kettlebell Swings x 20 reps (54/35)(44/26)(35/15)(15/10) Rest…

Fri – ” Wait, What”

June 4, 2018

JR CrossFit – CrossFit Metcon (Time) Conditioning For Time: 1 Mile Run 100 Burpees to 6″ target 2000M Row Scaled: 800m Run 50 Burpees 1000m Row

Thursday – “Tick Tock”

June 4, 2018

JR CrossFit – CrossFit Metcon (No Measure) EMOM for 6 rounds (18 minutes): 2 Back Squat (80%) 5 Strict Ring Dips + 3 Strict Pullups 100′ Waiters Walk (50/35)(44/26)(35/15) (26/10)…

Wednesday – “Rolling in the 100’s”

June 4, 2018

JR CrossFit – CrossFit Front Squat 4 Sets of 2 Reps @ 90% of Max Metcon (AMRAP – Rounds and Reps) AMRAP in 14 Minutes: 7 Squat Cleans (135/95)(115/85)(105/75)(95/65)(75/45) 100M…

Tuesday- “Embrace the Burn”

June 4, 2018

JR CrossFit – CrossFit Strength 6 supersets -6 e/side KB windmills (load only as stability allows) -8 ring pushups w/ each lockout in support position Metcon (AMRAP – Rounds and…

Mon – “DT”

June 4, 2018

JR CrossFit – CrossFit Strength Hang Clean: 5-4-3-2-1-1 Set 1 – 50% Set 2 – 60% Set 3 – 70% Set 4 – 80% Set 5 – 90 % Set…

Fri – “Hang That Snatch”

June 4, 2018

JR CrossFit – CrossFit Strength Peak and Base Hang Snatch: Every 90 seconds, for 18 minutes (12 sets): Start out @ 50% Hang Snatch x 1 rep Build as you…

Thur – “Legs of Steel”

June 4, 2018

JR CrossFit – CrossFit Strength Push Press *Set 1 – 4 reps @ 60% *Set 2 – 3 reps @ 65% *Set 3 – 3 reps @ 70 % *Set…

Wed- “Man Maker”

June 4, 2018

JR CrossFit – CrossFit Strength Three sets of: Goblet Squats x 8-10 reps (54/35)(44/26)(35/15)(26/10) Rest 45 seconds Supinated-Grip Strict Pull-Ups x 5-7 reps (use an appropriate band or modification for…

Tue-“Rowing into Tue”

June 4, 2018

JR CrossFit – CrossFit Mobility Coaches Choice – 10 mins Metcon (AMRAP – Rounds and Reps) WOD Perform 4 sets with a partner against a 5-minute running clock, for max…

Monday – “Gone in 60 sec”

June 4, 2018

JR CrossFit – CrossFit Preorder for new shirts are in !! Please write your name on the sheet by the front desk or comment on our thread in our private…

Friday – “TGIF”

June 4, 2018

JR CrossFit – CrossFit Metcon (Time) For time: Run 800 Meters immediately followed by… Three rounds of: 10 Deadlifts (225/155) (185/135) (135/95) 20 Box Jumps (24″/20″)(16/12) 30 Kettlebell Swings (53/35)(44/26)(35/15)(15/10)…

Thur – “Bottoms Up “

June 4, 2018

JR CrossFit – CrossFit Strength Four sets of: Kettlebell Swings x 25 reps Rest 45 seconds Bottom’s Up Kettlebell Carry x 60-feet each arm Rest 45 seconds Hollow Rocks/Hollow Holds…

Wed -“Dipping Into Wed”

June 4, 2018

JR CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) Complete as many rounds and reps as possible in 10 minutes of: 5 Power Cleans (135/95)(115/85)(105/75)(95/65)(75/45) 10 Strict Handstand Push-Ups…

Tue – “Push Pull”

June 4, 2018

JR CrossFit – CrossFit Strength Shoulder Press @ 20X1 tempo * Set 1 – 50% of possible 1-RM x 3 reps * Set 2 – 75% of possible 1-RM x…

Monday – “Got 45 on it”

June 4, 2018

JR CrossFit – CrossFit Strength Strength: Four sets of: Deadlift x 6-8 reps @ 70% Rest 45 seconds Push-Ups x 10-15 reps Rest 45 seconds Supine Leg Lowering x 10-15…

Friday – “2 Minute Drill”

June 4, 2018

JR CrossFit, JR CrossFit – CrossFit Strength 5 sets Bench Press: 3 reps at 80-88% KB WINDMILLS: 3 e/side Metcon (AMRAP – Reps) For Total Reps in 12 min: 2…

Thur – “Ring Your Bell”

June 4, 2018

JR CrossFit – CrossFit Strength Six sets of: Hang Clean + Clean @ 80% of Max Rest 2 minutes between sets. You have 5 mins to work up to 80%…

Wednesday – “Back to the Hangout”

June 4, 2018

JR CrossFit – CrossFit Split Jerk (1×2) Work to Heavy Double Metcon (Time) For Time (10 min cap): 50 Russian KB Swings (53/35)(44/26)(35/15)(26/10) 40 Burpees 30 Alt Step-Ups Holding KB…

Tuesday -“Focus”

June 4, 2018

JR CrossFit – CrossFit Strength Snatch – Work up to 80% and complete 4-6 sets Metcon (AMRAP – Rounds and Reps) AMRAP in 10 minutes: 12 KB Thrusters (53/35)(35/20) 50…

Monday – “Harvey”

June 4, 2018

JR CrossFit – CrossFit Metcon (Time) 6 rounds 51 Air Squats 7 DB Thrusters (50/35) 31 DU’s 7 DB Lunges 34 Wall Ball 7 DB Push Press 100m run 6…

Friday – “Tri-Climb”

June 4, 2018

JR CrossFit – CrossFit Strength Shoulder Press: 40/9, 50/7, 60/5, 65/5, 70-75/5x3sets Metcon (AMRAP – Reps) AMRAP in 9 minutes: 3 C2B Pullups 3 Clean & Jerks (135/95)(115/85)(95/65)(75/45) 6 C2B…

Thursday – “Grizzly”

June 4, 2018

JR CrossFit – CrossFit Skill Turkish Get-Ups 4 Sets of 2 Reps on Each Arm Metcon (Time) 4 Rounds for Time (25 min cap): 200M Run 100 Double Unders 100ft…

Wednesday – “ReCycled Bar”

June 4, 2018

JR CrossFit – CrossFit Push Jerk 12 minutes to work up to heavy double, technique is priority Metcon (AMRAP – Rounds and Reps) AMRAP of Power Snatch in 15 minutes…

Tuesday – “Like A Rock”

June 4, 2018

JR CrossFit – CrossFit Skill (Peak- 3 Sets of 20 GHD Situps) (Base- 3 Sets of 20 Hollow Rocks) Metcon (Time) 5 Rounds for Time: 200M Run 12 Toes to…

Mon – “Well Rounded”

June 4, 2018

JR CrossFit – CrossFit Strength Every 3 minutes, for 30 minutes (10 sets): Clean & Jerk *Sets 1-2 = 3 reps @ 60% *Sets 3-4 = 2 reps @ 70%…

Saturday – “You and I”

June 4, 2018

JR CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) AMRAP in 20 minutes, teams of two, alternating movements: 2 Legless Rope Climbs (Scaled 5 Chin-ups) 15 Wall Balls 100M…

Friday – “Its a Fire 🔥”

June 4, 2018

JR CrossFit – CrossFit Strength Seated DB Press: 4 sets of 10 AHAP Metcon (AMRAP – Rounds and Reps) AMRAP in 17 Minutes: 200M Firemans Carry 50 Double Unders (100…

Thursday – “All A Round”

June 4, 2018

JR CrossFit – CrossFit Skill Double-Under Practice (Or Triple) () Metcon (8 Rounds for reps) Reverse Tabata, alternating movements for 8 sets each: 10m Shuttle Sprints KB Snatch (alt arms…

Wednesday – “Jackie”

June 4, 2018

JR CrossFit – CrossFit Front Squat (One Rep Max) Metcon (Time) “Jackie” 1000m Row 50 Thrusters (45/35) 30 Pull-Ups Competitor Peak Only Before Pause BTN Jerk: Work to 3RM, then…

Tuesday – “Russian Meeting”

June 4, 2018

JR CrossFit – CrossFit Metcon (Time) In teams of 2, for Time: 80/60 Cal Row, alternating every 20/15, then 4 rounds each, alternating rounds: 10 Push Press (115/75) 8 Burpee…

Mon- “Ocho”

June 4, 2018

JR CrossFit – CrossFit Clean (Work up to a 1RM) Metcon (AMRAP – Rounds and Reps) AMRAP in 8 minutes: 20 Toes to Bar 15 DB Thrusters (50/35) Competitor Peak…

Saturday – “Choosey”

June 4, 2018

JR CrossFit – CrossFit Metcon (AMRAP – Rounds) “Cindy” Complete as many rounds in 20 minutes as you can of: 5 Pull-ups 10 Push-ups 15 Squats OR “Mary” Complete as…

500 Club

June 4, 2018

JR CrossFit – JR Rowing Club Metcon (Time) 500 M Row 21 Deadlifts (155/105)(125/95)(115/85)(105/75)(95/65) 500 M Row 15 Hand Power Cleans (155/105) 500 M Row 9 Shoulder To Overhead (155/105)…

Friday – “Oddly Objective”

June 4, 2018

JR CrossFit – CrossFit Shoulder Press (Establish 1 Rep Max ) Metcon (Time) 5 Rounds for Time: 200M “Odd Object” Run (Get Creative!) 10 Deadlifts (185/115) Competitor Peak Only Before…

Thursday – “Triple Deuce”

June 4, 2018

JR CrossFit – CrossFit Metcon (Time) 2k Row 200 Double-Unders 2 Mile Run Scaled: 1k Row 100 doubles or 200 singles 1 Mile Run

Wednesday – “Squat”

June 4, 2018

JR CrossFit – CrossFit Back Squat (Find 1RM) 5/50, 3/60, 2/70, 1/80, 1/90-93, 1/95-98, 1/100+ Metcon (Time) For Time: 50-40-30-20-10 Abmat Situps Air Squats 10 Box Jump Overs (24/20) *Follow…

Tuesday – “Bar Jerky”

June 4, 2018

JR CrossFit – CrossFit Strength 12 min. to find 5rm Power jerk Metcon (AMRAP – Rounds and Reps) 1min on / 1 min off for AMRAP in 18 min: 2…

Monday – “Grab and Grip”

June 4, 2018

JR CrossFit – CrossFit Strength Snatch: Work up to heavy single Metcon (AMRAP – Rounds and Reps) AMRAP in 12 minutes: 21 Deadlifts (135/95) 15 Toes To Bar (K2E) 9…

Friday – “Deadlift Duo”

June 4, 2018

JR CrossFit – CrossFit Strength 5 set of 3 Bench press at 85% of last weeks 3RM *perform max hollow position chin over bar hold b/n each set Metcon (AMRAP…

Thur – “DT”

June 4, 2018

JR CrossFit – CrossFit 1000m Row (Time) Max Effort 1000m Row DT (Time) 5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power Cleans, 155# / 105# 6…

Wednesday – “Waiter”

June 4, 2018

JR CrossFit – CrossFit Strength Back Squat: 12 min to find heavy single with 10 sec pause in the bottom *this should NOT be a grind, as soon as acceleration…

Tuesday – “Rapids”

June 4, 2018

JR CrossFit – CrossFit Strength Deadlift: 6 sets every 2 min – 6 reps at 65% + 6 box jumps w/ step down Metcon (Time) In teams of 4, 5…

Mon- “Let’s Do This”

June 4, 2018

JR CrossFit – CrossFit Strength Clean: 60/3, 70/3, 75/3, 80/2, 85/2, 90/2 Metcon (AMRAP – Rounds and Reps) AMRAP in 16 minutes: 7 Strict Pullups (Peak-4 Ring MU) 10 Thrusters…

Fri – “The WOD From Hell”

June 4, 2018

JR CrossFit – CrossFit Metcon (Time) WOD From Hell: 15 barbell cleans (135/95)(115/85)(95/65)(75/45) 30 toes-to-bars 30 box jumps (24”/20”) 15 muscle-ups (females: 10 muscle-ups) 30 Dumbbell Push Presses (50/35)(35/25)(20/15) 30…

Thursday – “Taps”

June 4, 2018

JR CrossFit – CrossFit Mobility 2 Min – Med Ball Shoulder/T-Spine Stretch Skill 4×10 Shoulder Taps Progression – Plank Shoulder Taps > Pike Shoulder Taps > Box Pike Shoulder Taps…

Wednesday – “In The Rotation”

June 4, 2018

JR CrossFit – CrossFit Back Squat BS: APRE – 4/4 weeks – Last week! Set 1-50% of predicted 3rm/6 reps Set 2-75% of predicted 3rm/3 reps Set 3-Max Reps of…

Tue- “Get Low”

June 4, 2018

JR CrossFit – CrossFit Deadlift DL: APRE – 4/4 weeks – Last week! Set 1-50% of predicted 3rm/6 reps Set 2-75% of predicted 3rm/3 reps Set 3-Max Reps of predicted…

Monday – “Survival of the Fittest”

June 4, 2018

JR CrossFit – CrossFit Strength Snatch: 60/3, 70/3, 75/2, 80/2, 85/2, 90/2 Metcon (AMRAP – Reps) AMRAP in 4 Rounds of: 3 min on / 1 min off: 14 C2B…

Friday – “Ain’t No Valley Low”

June 4, 2018

JR CrossFit – CrossFit If your competing this weekend, no working out today !! Use this time to go to Legit Recovery, hydrate yourself, and eat some carbs tonight !!…

Thursday – “The Mountain”

June 4, 2018

JR CrossFit – CrossFit Mobility Hamstring Smash w/ LX ball seated on box Tricep & Forearm Smash w/ BB Metcon (Time) For Time Run: 200m Rest 1 Min 400m Rest…

Wed – “Get Lifted”

June 4, 2018

JR CrossFit – CrossFit Metcon (No Measure) WOD 1 18 min emom of: (135/95)(115/65)(95/65)(75/45) -6 front rack lunge steps -12 shoulder to overhead @21 min mark to 30min cap 3rds…

Tue – “Tres Amigos”

June 4, 2018

JR CrossFit – CrossFit Deadlift DL: APRE Set 1-50% of predicted 3rm/6 reps Set 2-75% of predicted 3rm/3 reps Set 3-Max Reps of predicted 3rm Set 4-Max Reps at Adjusted…

Monday – “Halftime Show”

June 4, 2018

JR CrossFit – CrossFit Strength 2 Position Clean (below knee + floor): Build to max for the day Metcon (Time) For Total Time (15 min cap): 3 Rounds: 10 Burpees…

Friday – “Hook Grips and Ladders”

June 4, 2018

JR CrossFit – CrossFit Bench Press (5 set of 5 Bench press building to a max ) Metcon (AMRAP – Reps) 11 min. AMRAP – Climb the ladder 3 Clean…

Thur – “Balls of Fun”

June 4, 2018

JR CrossFit – CrossFit Mobility Test Z-Press: 10 reps w/ BB Box Shoulder Stretch: 1 min Banded Hamstring Mob: 30 sec each position Retest Z-Press: 10 reps w/BB Metcon (No…

Wednesday – “The Right Station”

June 4, 2018

JR CrossFit – CrossFit Back Squat Set 1-50% of predicted 3rm/6 reps Set 2-75% of predicted 3rm/3 reps Set 3-Max Reps of predicted 3rm Set 4-Max Reps at Adjusted weight…

Tuesday – “Hold On”

June 4, 2018

JR CrossFit – CrossFit Strength DL: APRE Set 1-50% of 3rm/6 reps Set 2-75% of 3rm/3 reps Set 3-Max Reps of 3rm Set 4-Max Reps at Adjusted weight dependent on…

Monday – “Ups and Downs”

June 4, 2018

JR CrossFit – CrossFit Snatch (Find One Rep Max) Metcon (AMRAP – Rounds and Reps) AMRAP in 11 minutes: 300M Run 8 Strict Pullups 15 Russian KB Swings (53/35)(44/26)(35/15)

Saturday – “Dynamic Duo”

June 4, 2018

JR CrossFit – CrossFit Metcon (Time) In teams of two, one athlete working at a time, 4 rounds for time: 30 Air Squats 25 Kettlebell Swings (53/35)(44/26)(35/15) 20 Pushups 15…

Sat – “Twinkle Toes”

June 4, 2018

JR CrossFit – JR Rowing Club Metcon (AMRAP – Reps) 10 Minutes – As Many Reps as Possible 250m Row 10 Toes to Bar (K2E)The workout starts on the Rower.…

Friday – “Sweat Factory”

June 4, 2018

JR CrossFit – CrossFit Strength 4-6 sets: Build to a smooth 3RM bench press for the day 20-40 sec. ring row hold w/ chest of rings after each set Metcon…

Thursday – “Back Swing”

June 4, 2018

JR CrossFit – CrossFit Skill 3 Sets: 10 Hollow/Arch Swings 10 GHD Back Extension Metcon (AMRAP – Reps) 5 Rounds, 3 min on, 1 min off: 200M Run then AMRAP…

Wednesday – “High Rev”

June 4, 2018

JR CrossFit – CrossFit Strength BS: APRE Set 1-50% of predicted 3rm/6 reps Set 2-75% of predicted 3rm/3 reps Set 3-Max Reps of predicted 3rm Set 4-Max Reps at Adjusted…

Tuesday – “The Dog Catcher”

June 4, 2018

JR CrossFit – CrossFit Strength DL: APRE Set 1-50% of predicted 3rm/6 reps Set 2-75% of predicted 3rm/3 reps Set 3-Max Reps of predicted 3rm Set 4-Max Reps at Adjusted…

Monday – “Low Hanging Fruit”

June 4, 2018

JR CrossFit – CrossFit Strength Hang Clean (below knee): 3-3-3-2-2-1 @ 75% of Max Metcon (AMRAP – Rounds and Reps) AMRAP in 12 minutes: 50 Double Unders (100 Singles) 12…

Sat – “The Count Down”

June 4, 2018

JR CrossFit – JR Rowing Club Metcon (Time) Using the single distance feature set your rower to countdown from 1500m 500 Row 15 Thrusters 400m Row (1000m Remaining) 15 Thrusters…

Saturday – “Getting A Round”

June 4, 2018

JR CrossFit – CrossFit Metcon (Time) In Teams of Two, Alternating Complete Rounds, for 5 Rounds Each for Time: 100M Sprint 5 Power Snatches (135/95) 5 Burpee Box Overs (24/20)…

Friday – “1,2,3”

June 4, 2018

JR CrossFit – CrossFit Metcon (Time) Teams of 2 1 Round 30 Bear Complexes (185/115) *Bear Complex consist of: Power Clean Front Squat Push Press or Push Jerk Back Squat…

Thursday – “Paddle”

June 4, 2018

JR CrossFit – CrossFit Skill 15 Minutes to Work on Pistol Progressions Metcon (Time) For Time: 8 Rounds For Total Time: 250m Row Rest 1:1 During Rest Complete 30 Second…

Wednesday – “See 20/20”

June 4, 2018

JR CrossFit – CrossFit Back Squat (3 sets of 10) Deload 3 sets of 10 at 75% of 6RM Metcon (AMRAP – Rounds and Reps) 20 Min AMRAP 100M Sprint…

Monday – “Diane”

June 4, 2018

JR CrossFit – CrossFit Independence Day Schedule Reminder Monday: Normal Classes Tuesday: NO CLASSES Metcon (Time) “Diane” 21-15-9 Deadlift (225/155) HSPU -Rest Exactly 4 Minutes Then- 800m Run For Time

Friday – “Cincuenta”

June 4, 2018

JR CrossFit – CrossFit Warm-up Coaches Choice Metcon (Time) 800 M Run 50 Box Jump Overs (24/20)(20/16)(16/12) 50 Deadlifts (185/125) 50 Wallballs (20/14)(14/10)(10/6) 50 Pullups 50 Wallballs 50 Deadlifts 50…

Thursday – “Out of Breath”

June 4, 2018

JR CrossFit – CrossFit Turkish Get Up (5 Sets of 5) Skill Waiters Carry ( 50/35)(44/25)(35/20) 50 meters Metcon (No Measure) 10 Minute EMOM 100M Sprint

Wednesday – “All Business”

June 4, 2018

JR CrossFit – CrossFit Back Squat (3 sets of 10 working up to 80%) Metcon (Time) For Time: 15 Full Snatch (95/65)(85/55)(75/45) 30 Abmat Situps 200M Suitcase Carry (53/35)(44/26)(35/15) 12…

Tuesday – “Give me a V”

June 4, 2018

JR CrossFit – CrossFit Clean and Jerk (Find One Rep Max) Metcon (5 Rounds for reps) Max Reps in 5 Rounds, 90 sec on, 2 min off: 8 Power Clean…

Monday – “Nancy”

June 4, 2018

JR CrossFit – CrossFit Skill Skill Session A. Overhead Squat (3-3-3-3) B. Toes-To-Bar (3 x Max reps UB) Nancy (Time) 5 Rounds for time of: 400m Run 15 Overhead Squats,…

Friday – “4Arms”

June 4, 2018

JR CrossFit – CrossFit Thruster (Find One Rep Max) Metcon (AMRAP – Rounds and Reps) AMRAP in 18 minutes: (Base + Peak) 30 Russian KBS (53/35)(44/26)(35/15)(26/10) 20 Pullups 20 K2E…

Thursday – “Don’t Tip The Boat”

June 4, 2018

JR CrossFit – CrossFit Mobility Seated Hamstring Smash w/ LX Ball – 2 min e/side T-Spine Mob (Coaches Choice) Posture Pose – 4 min *Posture Pose – Sit on 16-20″…

Wednesday – “Tag Me In”

June 4, 2018

JR CrossFit – CrossFit Deadlift (Find One Rep Max) Metcon (Time) For Time, in Teams of Two, Alternating Rounds, 5 Rounds Each: 6 Power Cleans (155/105)(125/95)(115/85)(95/65)(75/45) 100M Sprint w/Med Ball…

Tue- “Flush Out”

June 4, 2018

JR CrossFit – CrossFit 1-Mile Run (Time) Max Effort 1-Mile Run Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75#…

Monday – “Free Hugs”

June 4, 2018

JR CrossFit – CrossFit Power Snatch (Find One Rep Max) Metcon (AMRAP – Rounds and Reps) AMRAP in 12 min: 12 Bearhug Lunges (45/25 plate) 18 KB Swings (53/35)(44/26)(35/15)(15/10) 12…

Friday – “Get Low”

June 4, 2018

JR CrossFit – CrossFit Back Squat (Max) Find One Rep Max Metcon (Time) Teams of 2 3 Rounds 30 Calorie Row 20 Burpee Box Jump 10 Hang Cleans (185/115) 2…

Thur – Flight Stimulator

June 4, 2018

JR CrossFit – CrossFit Mobility Frog Stretch – 2 min Bone Saw – 1 min e/leg BB Internal Rotation – 1 min e/side Metcon (Time) Complete for Time: 5 unbroken…

Wednesday – “Keep your head above water”

June 4, 2018

JR CrossFit – CrossFit Push Press (Find Max) Metcon (AMRAP – Reps) 6 Rounds for Reps, 90 sec on / 90 sec off: —— Odd Rounds: 20/14 Cal Row Even…

Tuesday – “Mad Dash x2”

June 4, 2018

JR CrossFit – CrossFit Strength DL: APRE – Set 1-50% of 6rm/10 Set 2-75% of 6rm/6 Set 3-Max Reps of 6rm Set 4-Max Reps at Adjusted weight dependent on reps…

Monday – “Jump Around”

June 4, 2018

JR CrossFit – CrossFit Hang Clean (Find Max) Metcon (Time) For Time: 33-27-21-15-9 Wallballs (20/14)(14/10)(10/6) Double Unders Competitor Peak Only Before FS: APRE – Set 1-50% of 6rm/10 Set 2-75%…

Friday – “Power Drive”

June 4, 2018

JR CrossFit – CrossFit Strength 5 sets: 12 Alt. Seated DB Press – building 5 Ring Rows w/ 3 sec. Pause at Top (Box Dips) Metcon (Time) 4 Rounds for…

Thur- “It’s Just 60 Sec”

June 4, 2018

JR CrossFit – CrossFit Mobility Pec Smash 1 min e/side Tricep Smash 1 min e/side Squat Stretch (elbow to knee) 3 min e/side Metcon (AMRAP – Reps) 3 rounds 1…

Wednesday – “Ergged”

June 4, 2018

JR CrossFit – CrossFit Back Squat ( APRE – Deload 3 sets of 10 repetitions) 80% of tested 6rm from 3 weeks ago Metcon (Time) 3 Rounds For Fastest Time…

Tuesday – “Rest Stop”

June 4, 2018

JR CrossFit – CrossFit Strength DL: APRE – Deload 3 sets of 10 repetitions at 80% of tested 6RM from 3 weeks ago Metcon (AMRAP – Rounds and Reps) AMRAP…

Monday – “Helen”

June 4, 2018

JR CrossFit – CrossFit Strength High Hang Snatch from hip: Build to heavy set of 3, with any extra time complete drop sets at 90% of best triple Helen (Time)…

Friday – “TGIF”

June 4, 2018

JR CrossFit – CrossFit Front Squat (Max) Metcon (Time) 2 RFT: Wall Balls, Deadlifts and Push Press 2 rounds for time of: 40 Wall Balls- (20/14)(14/10)(10/6) 30 Deadlifts, (135/95) 20…

Thur – “Bar Hopping”

June 4, 2018

JR CrossFit – CrossFit Metcon (Time) Row 1000m or Run 1000m Metcon (No Measure) Every 2 mins for 20 mins do: 7 Ring Dips (Box dips) 14 Lateral Bar Jumps…

Tuesday – “Hold On”

June 4, 2018

JR CrossFit – CrossFit Strength BS: APRE – Set 1-50% of 6rm/10 Set 2-75% of 6rm/6 Set 3-Max Reps of 6rm Set 4-Max Reps at Adjusted weight dependent on reps…

Tuesday – “Weighting Room”

June 4, 2018

JR CrossFit – CrossFit Deadlift (5-5-5-5 ) Use the heaviest weight you can for each set. Rest as needed between sets. Metcon (Time) 5 Rounds for Time: 4 Power Clean…

Monday – “Murph”

June 4, 2018

JR CrossFit – CrossFit Mobility The “Pre-Warm Up-Warm Up” of all pre-warm up warm ups! Get moving and get loose, calm the nerves, and get your mind right doing anything…

Friday – “Mini-Regionals Take 2”

June 4, 2018

JR CrossFit – CrossFit Overhead Squat (Max) Metcon (Time) For Time (25 min cap): 30 OH DB Lunges (15LH/15RH) 100 Double Unders (200 Singles) 50 Wallballs (20/14)(14/10)(10/6) 20 Strict Pullups…

THURSDAY – “Día Del Oso”

June 4, 2018

JR CrossFit – CrossFit Metcon (Weight) “The Bear Complex” Perform 5 rounds of 7 sets (complexes) of the following sequence: Power Clean Front Squat Push Press Back Squat Push Press…

Wed – “JR 500- Start Your Engines”

June 4, 2018

JR CrossFit – CrossFit Strength BS: APRE – Set 1-50% of 6rm/10 Set 2-75% of 6rm/6 Set 3-Max Reps of 6rm Set 4-Max Reps at Adjusted weight dependent on reps…

Tuesday – “Upside Down and Inside Out”

June 4, 2018

JR CrossFit – CrossFit Strength Deadlift: APRE – Set 1-50% of 6rm/10 Set 2-75% of 6rm/6 Set 3-Max Reps of 6rm Set 4-Max Reps at Adjusted weight dependent on reps…

Monday – “Partner Fight Gone Baddish”

June 4, 2018

JR CrossFit – CrossFit Back Squat (3 sets of 10 at 75%) Metcon (AMRAP – Reps) Three rounds of: One partner working at a time. 1 min – Wall-ball (20/14)(14/10)(10/6)…

Saturday – “Ring Ten Ten”

June 4, 2018

JR CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) AMRAP in 18 min, in teams of two, split as desired: 10 Wallballs 10 OHS (95/65)(75/45) 10 Burpees

Sat – “Rowing Annie”

June 4, 2018

JR CrossFit – JR Rowing Club Metcon (Time) “Rowing Annie” For Time: 500m Row 50 AbMAt Sit-ups 400m Row 40 AbMAt Sit-ups 300m Row 30 AbMAt Sit-ups 200m Row 20…

Friday – “Regionals Taste”

June 4, 2018

JR CrossFit – CrossFit Strength 10 min. EMOM E- 10 strict press O- 5 e/arm single arm ring rows Metcon (AMRAP – Rounds and Reps) In 15 Minutes: 800M Run…

Thursday – “OMG”

June 4, 2018

JR CrossFit – CrossFit Don’t forget that we have Murph Shirts coming in. They are preorder ONLY !! We have girls and guys shirts. 20 a piece. Please get with…

Tuesday – “Forrest Gump”

June 4, 2018

JR CrossFit – CrossFit Strength Back Squat: APRE – Set 1-50% of 6rm/10 Set 2-75% of 6rm/6 Set 3-Max Reps of 6rm Set 4-Max Reps at Adjusted weight dependent on…

Tuesday – “High Revved”

June 4, 2018

JR CrossFit – CrossFit Strength Deadlift: APRE – Set 1-50% of 6rm/10 Set 2-75% of 6rm/6 Set 3-Max Reps of 6rm Set 4-Max Reps at Adjusted weight dependent on reps…

Mon -” The case of the Monday’s “

June 4, 2018

JR CrossFit – CrossFit Strength Hang Snatch (above knee): 50/3, 60/2, 70/2, 75/2, 80-88/1*4 Metcon (No Measure) AMRAP in 22 min, in teams of two, alternating complete rounds (or rest…

Sat – “Learn To Share”

June 4, 2018

JR CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) AMRAP in 21 min, in teams of two, alternating complete rounds: 15 Toes-to-Bar (K2E) 12 Deadlifts (205/135)(155/105) 9 DB Push…

Friday – “It Takes 2”

June 4, 2018

JR CrossFit – CrossFit Metcon (Time) Teams of 2 – For Time (45 Min Time Cap) 4 Rounds 400 Meter Row 20 Shoulder 2 Overhead (155/105)(115/95)(95/65)(75/45) 3 Rounds 400 Meter…

Thursday – “30 for 30”

June 4, 2018

JR CrossFit – CrossFit Mobility Glute Smash on Ball – 2 min Quad Smash w/ BB – 2 min Calf Smash on Foam Roller – 1 min Couch Stretch –…

Wednesday – “Choose Your Path”

June 4, 2018

JR CrossFit – CrossFit Back Squat (Back Squat: APRE Find 6 rep max in 5 sets or less) Metcon (Time) Accumulate 3 sets of each, in any order, for time…

Tuesday – “Now 6”

June 4, 2018

JR CrossFit – CrossFit Deadlift (APRE Find 6 rep max in 5 sets or less) Metcon (Time) 5 Rounds for Time: 12 DB/KB Front Rack Reverse Lunges (50/35)(35/20)(20/15)(15/10) 12 DB/KB…

“Monday Madness”