JP CrossFit – WOD Front Squat (E2:30MOM for 5 sets, building up to RPE 8/9 2 Front Squats) Metcon (Time) For Time: 21-15-9 Toes-To-Bar Front Squats 10m time cap Rx: 95/75/65/55Read more

JP CrossFit – WOD Clean and Jerk (E2:30MOM x5 2 Power Clean and Jerks Building to an RPE 9) Metcon (AMRAP – Rounds and Reps) 8m AMRAP 2-4-6-8-10… Power clean and jerks 20-40-60-80-100… Crossovers Rx: 135/105/95/75Read more

JP CrossFit – WOD Max Height Box Jump Record height in inches as reps completed Metcon (4 Rounds for reps) 2:30on/2:30off x 4 rounds 5 shuttle runs 10 Single Leg Squats AMRAP D-Ball Walking Lunges (25’ = 1 rep) Rx+ Sandbag Walking LungesRead more

JP CrossFit – WOD A Birthday Gift (Time) For Time, With a partner, you-go-I-go 400m run (together) 26 DB Snatches 26 Burpees Over DB 26 Pull Ups 400m run (together) 26 DB Snatches 26 Burpees Over DB 26 C2B 400m run (together) 26 DB Snatches 26 Burpees Over DB 26 Bar Muscle Ups 400m run (together) 21m cap Rx: 50/40/35/25 Rx+ Athlete does full volumeRead more

JP CrossFit – WOD Fight Gone Bad (3 Rounds for reps) 3 Rounds For Total Reps in 17 minutes. 1 minute Wall Ball Shots (20/14 lb) 1 minute Sumo Deadlift High-Pulls (75/55 lb) 1 minute Box Jumps (20 in) 1 minute Push Press (75/55 lb) 1 minute Row (calories) 1 minute Rest.Read more