JP CrossFit – Community Metcon (4 Rounds for reps) 4 rounds- Fight gone bad style 1. AMRAP wallballs 2. AMRAP sit ups 3. AMRAP DB snatch 4. AMRAP burpee over DB 5. AMRAP cal row 6. RestRead more

JP CrossFit – Community Metcon (4 Rounds for reps) 4 rounds- Fight gone bad style 1. AMRAP wallballs 2. AMRAP sit ups 3. AMRAP DB snatch 4. AMRAP burpee over DB 5. AMRAP cal row 6. RestRead more

JP CrossFit – WOD Metcon (3 Rounds for reps) With a 4 minute clock 3 rounds of: 12 Dumbbell Hang Snatches* 10 Pull Ups In the time remaining: Max Calorie Row –4 min rest– With a 4 minute clock 2 rounds of: 12 Dumbbell Hang Snatches* 10 Pull Ups In the time remaining: Max Calorie Row –4 min rest– With a 4 minute clock 1 round of: 12 Dumbbell Hang Snatches* 10 Pull Ups In the time remaining: Max Calorie Row *Rx: 60/50/40/35 Rx+: Air Bike (this is only an option if you’re doing the full volume of movements)Scale the rounds to take about 1 minute each. The Dumbbell Hang Snatches should be unbroken or scaled to 10 reps in order to do so. Pull ups should be completed in no more than 2 sets or scaled to do so.Read more

JP CrossFit – WOD Metcon (No Measure) EMOM 7 1 Pause Clean (at the knee)* 1 Hang Clean**You can decide to power or squat clean. Try to decide before hand so you can do that movement in the warm up i.e. you would do a pause squat clean if you want to squat. Feel free to go up in weight as you go along. This goal of this EMOM is to focus on dialing in form. You will only be able to get points for PRing the Power Clean or Squat Clean today, not both. Power Clean (Find a Heavy 1×1) Squat Clean (Find a Heavy 1×1)Read more

JP CrossFit – WOD Metcon (No Measure) With a 25 min clock find a Heavy 1×1 Shoulder Press directly into Heavy 1×1 Push Press directly into Heavy 1×1 Push JerkNote: You can earn points from PRing any and all 3 of these movements–but you must do so in the allotted time. For large classes, the time may be extended to a max of 30 min to account for partner transitions. You decide which movement you want to spend the most time at and when you want to move on. Shoulder Press Push Press Push Jerk Metcon (No Measure) With a 5 min clock Max unbroken set of one of or multiple of the following: Double-Unders Single-Unders Crossover Single-Unders Crossover Double-Unders Triple-UndersNote: To earn points you must hit the number of requisite reps per movement as is noted on the P-Cup website. You may earn multiple points if you tackle multiple...Read more