Thur “Palace”
JR CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) “Palace” w/ equipment 6min AMRAP: 2 Single DB Reverse Lunges 20 Double-Unders 4 Single DB Reverse Lunges 20 Double-Unders 6…
Wed – “Mirror Effect” or “Death by Burpee”
JR CrossFit – CrossFit Metcon (Time) *Choose One* “Mirror Effect” On the 0:00… 1 Mile Run On the 10:00… 100 Burpees On the 20:00… 1 Mile Run -OR- “Death by…
Mon – “Jelly Bellies”
JR CrossFit – CrossFit Metcon (No Measure) “Jelly Bellies” 3 Giant Sets: 9 Front Plank to Pushup Planks 1:00 Left Elbow Plank 1:00 Right Elbow Plank 15 Hollow Rocks 1:00…
Sunday- At Home Row, Bike, Or Run
JR CrossFit – JR Endurance Club Pride- Today you can do your Endurance WOD at home. Get creative. If you cant run, then grab that old dusty bike in your…
Sat- “Start Your Engines”
JR CrossFit – CrossFit We will provide your zoom link and password tomorrow morning at 9:45am via FB Members page and send out an email to those that don’t have…
Thur- “Park-licious”
JR CrossFit – CrossFit Metcon (Time) “Pervail w/ Equipment” 3 Rounds: 800m Run 30 Single Arm Alternating DB Snatches (50/35) 30 Goblet Squats (50/35) “Pervail w/ Body Weight” 3 rounds:…
Sun – 5k
JR CrossFit – JR Endurance Club Metcon (Time) 10x 500m Row Rest as needed in between Goal is to keep them all w/in 5-7s of each otherScore is fastest
Barbell
JR CrossFit – JR Barbell Club Metcon (No Measure) 15min clean high hang 3×5 hang 3×5 floating 3×5 15min jerk tall jerk 3×5 pause jerk 3×5 jerk 3×5 rest of…
Sun – “Jerry”
JR CrossFit – JR Endurance Club 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…
Sun – How many meters?
JR CrossFit – JR Endurance Club Metcon (Time) Row 2k-1k-500-1k-2k Rest 2min between setsScore is total time to compete all sets.