JP CrossFit – WOD Metcon (7 Rounds for reps) 2 min on/2 min off x 7 sets: AMRAP 10 box jump overs (20”/24”)* 2 rope climbs *Rx+: 24”/30”Read more

JP CrossFit – WOD Metcon (Time) For time 10-8-6-4-2 Front squats* 20-16-12-8-4 Burpees over the bar 10-8-6-4-2 Power cleans* 16 min cap *Rx: 155/135/105/95Read more

JP CrossFit – WOD Weighted Pull-ups (EMOM x 6 3 weighted strict pull-ups ) build to a heavy 3 rep Metcon (AMRAP – Rounds and Reps) AMRAP 14 8 toes to bar 5 shoulder to overhead* 30 double unders *Rx: 95/75/65/55Read more

JP CrossFit – WOD Thruster (Heavy 1×1 or 1×2 (from the rack)) Want points? Come and Get ’em (Time) 18-15-12-9 Thrusters* Bar Over Burpees 11 min cap *Rx: 95/75/65/55This has 54 reps, which is 9 more reps then Fran. Plan on 2 sets or less. Prioritize speed and big sets.Read more

JP CrossFit – WOD Metcon (Time) For time: Cash in: 5 Pull-overs Directly into 5 rounds of: 50 Double Unders 10 Push Ups 10 V-ups Cash out: 5 Pull-overs 13 min cap!Scale Double Unders to take about 30 sec or less, push ups and v-ups in two sets or less. Pull-overs can be broken up to singles (2 min budget on either end). Don’t have Pull-overs yet for a metcon? Your scale will be a 10 Reverse Burpee Cash-in/out! () () At Home WOD (Time) For Time: 100 Burpees EMOM (Every Minute On the Minute) including at the start: 10 Air Squats Set yourself a running stopwatch or use an app like Gym Next Flex Timer, put on some music, and get it done! Suggested warmup: Foam roll whatever feels sore (hips, upper back?) 4 inchworms with a pushup from your knees or toes On each side: Low Lunge Hamstring...Read more