JP CrossFit – Community Metcon (5 Rounds for reps) EMOM 25 Fight Gone Bad style 40 seconds on/ 20 seconds off 1: AMRAP cal row 2: Dumbbell snatches 3: Box jumps 4: Wall balls 5: Rest (Optional: jumping lunges) Scoring: The total number of reps you get each round. Fight Gone Bad style means that you count reps continuously from movement to movement, so if you complete 15 cals on the rower in minute one, your first dumbbell snatch would be rep 16, and you continuously count from there.Read more

JP CrossFit – WOD Clean and Jerk (1×2 ) Every 2:30 for 5 sets 2 clean and jerks building to RPE 7/8 Grace (Time) For Time: 30 Clean and Jerks, 135# / 95#6 min cap Scoring: Time it takes you to complete the workout. If you do not finish within the time cap, add the reps remaining as seconds to 6:00.Read more

JP CrossFit – WOD Metcon (Time) 4 Rounds For Time: 600m run 60 double-unders 6 single dumbbell devils press* Rest 1 minute between rounds 26 min cap *Rx: 50/40/35/25 Scoring: Time it takes you to complete the workout. If you do not finish within the time cap, add the reps remaining as seconds to 26:00. The run counts for two reps, one rep if you leave before the timer finishes, two if you return in time.Read more

JP CrossFit – WOD Metcon (No Measure) EMOM 20 1: 8 power snatches* 2: AMRAP cal row 3: 8 burpees over the bar 4: AMRAP handstand push-ups 5: Rest *Rx: 95/75/65/55 AMRAP Cal Row (4 Rounds for calories) Scoring: The amount of calories you row in each round. AMRAP Handstand Push-Ups (4 Rounds for reps) Scoring: The amount of handstand push-ups you complete in each round.Read more

JP CrossFit – WOD Max Height Box Jump (8:00 to find a max height box jump) Record height in inches as reps completed Metcon (AMRAP – Rounds & Reps) AMRAP 12 2 rope climbs 10 double dumbbell deadlifts* 12 box jumps* *Rx: 50s/40s/35s/25s 24/20 Scoring: The amount of rounds and reps you complete within 12 minutes.Read more