It’s time for the 2021 CrossFit Games Open, and we’re taking things to the next level here at JR CrossFit. Here’s a full roundup of everything you need to know…
It’s time for another JR CrossFit Athlete Spotlight! This time, we talked with Jazz Gonzales about why she decided to start CrossFit, her experience competing at the Girls Gone RX…
Over the weekend, JR CrossFit sent two teams to the Girls Gone Rx competition in Dallas. The teams each placed third in their divisions and helped raise thousands of dollars…
This month at JR CrossFit, we’re starting our next cycle: push ups and bench press. In this week’s blog post, we talked with Coach Matt about what to expect during…
Did you know that JR CrossFit is home to Waco’s only USAW sanctioned Barbell club? Waco Barbell is led by Coach Jason Mitoke, and it focuses on using Olympic lifting…
On October 17th at 11 am, JR CrossFit’s Coach Izzie will hold a Low Back Prehab Seminar to help you learn about the importance of the lower back in CrossFit…
JR CrossFit has been chosen to host a CrossFit Level 1 Certificate Course in Waco on December 5 and December 6! This is a huge opportunity for JR CrossFit, and…
On Saturday, Coach Izzie will lead JR Crossfit’s Shoulder Prehab Seminar from 11 am to 12 pm. In this week’s blog post, we talked with Izzue to learn more about what to…
On September 12th at 11 am, JR Crossfit’s Coach Izzie will hold a Shoulder Prehab Seminar to help you learn about the important role of the rotator cuff in Crossfit. In…
In this blog post, we’re back with another JR CrossFit Athlete Spotlight! This week, we talked with Hellon Morelock about the incredible progress she’s seen over the last two years…
JR CrossFit is active on both Instagram and Facebook, and we want to promote all of our athletes! For the next week, we’ll be giving one lucky athlete a free…
It’s time for another JR CrossFit Athlete Spotlight! This week, we talked with Lisa Marroquin about her CrossFit journey, including the progress she’s seen over the last several months, how…
If you’re thinking about starting CrossFit, or if you’re finally getting back into a routine after taking some time off, there are a variety of strategies that can help you…
It’s time for another JR CrossFit Athlete Spotlight! This week, we got to talk with Jennifer Bondaruk about how JR CrossFit helped her recover from abdominal surgery earlier this year,…
In this week’s blog post, we talked with JR CrossFit coach Izzie about her CrossFit journey, advice for people struggling with motivation, and much more. Read our full interview below:…
It’s time for another JR CrossFit Athlete Spotlight! This week, we talked with Jenna Jones, who told us about her favorite JR CrossFit memories, how her son helps her stay…
It’s time for another JR CrossFit Nutrition Challenge! Following the incredible progress our athletes saw during our first Nutrition Challenge this year, we’re doing it again! Here’s why you should…
If you’re looking to take your lifting skills to the next level, JR CrossFit has two classes every week made just for you! Every Thursday, there’s Weightlifting at 6:30PM and…
It’s time for another Athlete Spotlight! This week, we talked with Cat Witt about how JR CrossFit helped her complete her first Murph this year, her goals going forward, and…
After two months of quarantine, getting back into the gym might seem a bit intimidating, and that’s ok! Here are some of our tips for getting back into your routine…
After two long months, JR CrossFit is officially reopening on May 18th! On Monday, we will welcome back our athletes for in-person workouts, but with a few changes to keep…
For this week’s blog post, we checked in with Rachel Page for an Athlete Spotlight. In our interview, Rachel explains how she is staying active through quarantine thanks to our…
With so many JR CrossFit athletes seeing amazing results while working out at home, we decided it was time for another Athlete Spotlight. This week, we talked with Kayla Frost…
It’s time for another Athlete Spotlight! This week, we talked with Ms. Pam Thomason about her CrossFit journey, the incredible progress she’s seen mentally and physically, how she’s staying motivated…
For this week’s blog post, we talked with Coach Matt about the progress he saw during the JR Nutrition Challenge, as well as some tips and advice for staying active…
As we all adjust to life at home during coronavirus, many are struggling to stay consistent and accountable while working out. Here are some tips on staying accountable while working…
Even though our box is temporarily closed because of COVID-19 and shelter in place guidance, JR CrossFit athletes are staying active and connected with at-home workouts and Zoom. Here’s a…
The JR CrossFit Nutrition Challenge was a huge success for everyone involved. For the females, the overall winner was Delila Amaitsa, who lost 5.4% body fat and over 11 pounds…
The coronavirus pandemic is spreading throughout the United States, and we’re taking precautions at JR CrossFit to protect you and help you stay active. We’re putting an increased focus on…
For this week’s JR CrossFit Athlete Spotlight, we talked with Emily Exline. Emily joined JR CrossFit in May of 2019 after moving from Indiana to Waco for graduate school at…
Our first cycle of the year is complete, and everyone has seen incredible improvements in their pull-ups and snatches. In this week’s blog post, we talk to Coach Matt about…
For our latest Athlete Spotlight, we talked with Julie Foster. Julie joined JR CrossFit September of 2018 and is a 5AM regular alongside her husband JR. In our interview, Julie…
One thing that sets JR CrossFit apart from other gyms is the fact that we’re much more than a gym. In our latest video, Coach Jai talks more about the…
If you’re new to JR CrossFit, one thing you’ve probably realized is there are quite a few different terms and acronyms we use to talk about our workouts. In this week’s…
For this week’s Athlete Spotlight, we talked with Jennifer Eisen. Jennifer joined JR CrossFit in May of 2018, and is a 6 day per-week regular alongside her fiancé Juan. In…
The JR CrossFit Nutrition Challenge is in full swing, and participants are seeing great results so far. This week, we talked with Coach Abby and Coach Bobby about how to…
For this week’s JR CrossFit Athlete Spotlight, we talked with Treasure Fields. Treasure moved to Texas in July and joined JR CrossFit in August. While she’s seen major physical progress…
2020 is off to a great start here at JR CrossFit with the beginning of our new strength cycle, as well as a brand new weightlifting class for those looking…
For this week’s Athlete Spotlight, I got to talk to JR CrossFit member Logan Zachary. Logan is a newer JR CrossFit athlete with an incredibly inspiring story to tell. In…
2019 is coming to a close, and that means a few things for JR CrossFit: Our annual Christmas party, special holiday hours, and gift certificates. Here’s everything you need to…
For this week’s Athlete Spotlight, I got to talk with JR CrossFit member Donnie Wells. Donnie joined the box in March of this year, and has become a loyal member…
As we head into 2020, you’re probably starting think about your goals for the new year and how to set yourself up for success. One of the key things that…
If you’re thinking about starting CrossFit, you might be wondering what exactly makes it so different from than forms of exercise. You also might want to know what sets JR…
For this week’s Athlete Spotlight, I got to talk to JR CrossFit member Kaelyn Cowan. Kaelyn joined JR CrossFit in August after she was struggling to stay consistent with her…
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…
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…
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…
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,…
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…
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…
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…
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…
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…
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…
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…
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 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…
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…
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…
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…
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…
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.…
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…
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…
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…
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…
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…
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…
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…
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…
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…
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…
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…
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…
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…
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…
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…
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…
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
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…
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…
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,…
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
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…
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.…
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…
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)…
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…
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.…
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)
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
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…
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
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…
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)…
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…
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…
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…
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…
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…
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…
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…
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)…
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…
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)…
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.
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…
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…
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…
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…
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…
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)…
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…
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,…
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…
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)…
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…
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…
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,…
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:…
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)…
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)…
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…
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:…
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…
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…
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)…
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…
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…
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)
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…
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
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…
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…
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…
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…
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…
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…
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…
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
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…
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…
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…
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…
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)…
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…
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:…
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…
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…
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…
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…
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…
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…
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
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…
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)…
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…
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…
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…
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…
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…
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…
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
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…
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…
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 –…
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…
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…
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…
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…
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 –…
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)…
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…
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…
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)…
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…
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…
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…
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:…
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…
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…
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…
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…
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…
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…
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…
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,…
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…
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…
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…
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…
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,…
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…
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…
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…
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…
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…
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)…
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…
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:…
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…
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)…
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…
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…
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…
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…
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…
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…
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…
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…
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…
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…
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…
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…
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…
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…
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…
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…
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…
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…
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)…
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…
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…
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…
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…
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…
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 !!…
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…
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…
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…
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…
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…
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…
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.…
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…