JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) 24M AMRAP With a partner, you-go-I-go, work split evenly, all runs together 20 Box jumps 200m run 40 Sit ups 400m run 60 Dumbbell cleans 600m run 80 Wall balls 800m runRead more

JP CrossFit – WOD Bench Press (3 @ RPE 6/7 3 @ RPE 7/8 3 @ RPE 8 3 @ RPE 9 3 @RPE 9) Metcon (Time) For Time: Accumulate 100 weighed lunges Every 1 min, including start, 3 shuttle runs (with no taps behind the line) 10m cap 2×50/2×40/2×35/2×25Read more

JP CrossFit – WOD Metcon (AMRAP – Rounds and Reps) 24m AMRAP With a partner, working simultaneously: Partner A: -Row 18/15 cals (~ 1:15 max) Partner B: -2 rounds for time of: 9 Front Squats 6 Shoulder to Overhead 3 Bar over burpees 95/75/65/55Switch movements when both partners have completed their assigned task. Whomever finishes first gets to rest 😉Read more

JP CrossFit – WOD Metcon (No Measure) Skill work: Butterfly Pull Ups Every 90 secs for 6 rounds, alternating sets: Option A (working towards pull ups) Sets 1/4: 3-5 strict pull ups or ring rows (can be banded) Sets 2/5: 3-5 hollow holds + 3-5 arch holds (~3-5 second holds) Sets 3/6: 5-8 Low to high magnitude kip swings Option B (has pull ups, but not butterflies) Sets 1/4: 3-5 strict pull-ups Sets 2/5: 5-8 arm only box butterfly pull ups Sets 3/6: 5-8 Low to high magnitude kip swings Option C (has butterfly pull-ups) Sets 1/4: 3-5 strict chest-to-bar Sets 2/5: 5-8 Single leg box assisted butterfly chest-to-bar Sets 3/6: 3-5 Butterfly chest-to-bar Metcon (AMRAP – Rounds and Reps) AMRAP 16 200m run 15 Kettlebell swings 10 Chest-To-Bar Rx+ Butterfly Pull Ups/C2B 32kg/24kg/16kg/12kgRead more

JP CrossFit – WOD Metcon (5 Rounds for reps) EMOM 25 Min 1: AMRAP Toes To Rings Min 2: AMRAP Wall Balls (20#/14#) Min 3: AMRAP Sit-ups* Min 4: AMRAP Bear Hug D-Ball Weighted Step-ups Min 5: Rest *Rx+ V-UpsScoring: Fight Gone Bad style. Count reps continuously as you go through each round.Read more