JP CrossFit – WOD Metcon (AMRAP – Rounds and Reps) AMRAP 24, with a partner Alternating full rounds: 6 d-ball cleans 5 box get overs (48″) 2 wall walks Scoring: The amount of rounds and reps you and your partner complete within 24 minutes.Read more

JP CrossFit – WOD Shoulder Press Every 2:00 for 6 sets 2 shoulder presses Building to a max 1×2 Metcon (Checkmark) EMOM 16 1: 5-10 strict handstand push-ups 2: 15/12 cal row 3: 20 sit-ups* 4: rest* *Rx+: 16 GHD sit-ups, 10 burpees to target instead of rest!Read more

JP CrossFit – WOD Metcon (Time ↓ Shorter is Better) 4 sets for time: Athlete choice cardio* into 12-9-6 Single arm dumbbell hang squat cleans^ Box jump overs^ -rest 2 minutes between sets- *400m run, 500m row, 500m ski, 40/30 cal bike, 100 double unders ^Rx: 50/40/35/25, 24”/20” 28 min cap Scoring: The amount of time it takes you to complete the workout. If you do not finish within the time cap, add the reps remaining as seconds to 28:00. The cardio counts as two reps, one if you start it before the end of the time cap.Read more

JP CrossFit – WOD Silent Deadlift Every 1:30 for 6 sets 3 SILENT deadlifts building to a heavy 1×3 Metcon (AMRAP – Rounds and Reps) AMRAP 10 6 deadlifts* 8 burpees over the bar *Rx: 275/225/185/155 Scoring: The amount of rounds and reps you complete within 10 minutes.Read more

JP CrossFit – WOD Metcon (3 Rounds for reps) In a 6 min window 800m run 15 Front Squats* Max Bar Muscle-ups in remaining time -rest 2 min- In 4 min window 400 m run 12 Front Squats* Max Bar Muscle-ups in remaining time -rest 2 min- In 3 min window 200m run 9 Front Squats* Max Bar Muscle-ups in remaining time *Rx: 135/95/85/65 Scoring: The amount of Bar Muscle-ups you complete in each round.Read more