JP CrossFit – WOD Metcon (No Measure) 3m on/3m off x 4 rounds 5 shuttle runs 20 weighted lunges 10 vups AMRAP jump rope Rounds 1 & 3 cross overs Round 2 & 4 Double unders 50/40/35/25 Rx+ GHDsScore is # of jump rope reps each round. Metcon (2 Rounds for reps) Crossovers Metcon (2 Rounds for reps) Double UndersRead more

JP CrossFit – WOD Tempo Bench Press (E3MOM 12 5 tempo bench presses building to an RPE 7 3/2/1 tempo) Metcon (Time) 4 Rounds For Time 10 Push Ups 10 Deadlifts 15 Wall Balls 13m time cap 20/14 Rx: 185/155/135/105Read more

JP CrossFit – WOD Weighted Sit-ups (7 min to establish a max weighted sit up ) Record pounds as reps, 1=1. Round down to nearest pound and put exact amount in notes. Metcon (No Measure) EMOM 20 1: 12/15 cal row 2: AMRAP Kettlebell snatches 3: 12/15 box jumps 4: AMRAP Kettlebell Turkish getups 5: Rest 24/20 24kg/16kg/12kg/8kg Rx+ Air bike calsScore is total reps of kettlebell snatches and total reps of turkish gets ups per round. Kettlebell Snatch (4 Rounds for reps) Turkish Get Up (4 Rounds for reps)Read more

JP CrossFit – WOD Tempo Back Squat (E3MOM 15 5 tempo back squats building to RPE 7/8 3/2/1 tempo ) Metcon (Time) For Time: 21-15-9 Front Squats Burpee pull ups 95/75/65/55 10m capRead more

JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) AMRAP 25 In teams of 3: Partner 1: 500/400 m row Partner 2: AMRAP – 10 pushups 10 kettlebell swings 10 box jumps 10 goblet squats Partner 3: Odd object holdAll partners switch once partner 1 is done with the row Partner 1 picks up where Partner 2 left off, Partner 2 goes to their hold and Partner 3 hops on the rowerRead more