JP CrossFit – WOD Metcon (No Measure) EMOM 25: 1: 5 Strict pull movement (Ring rows, Bar Pull-Up, Chest-To-Bar, Ring Pull-Ups) 2: AMRAP V Ups 3: 5 Strict HSPU 4: AMRAP D-Ball Squats 5: RestScore will be based on V-Ups and D-Ball Squats V-Ups (5 Rounds for reps) D-Ball Squats (5 Rounds for reps)Read more

JP CrossFit – WOD Sumo Deadlift (15m to build to a moderate 2 rep (RPE 7/8) ) Metcon (AMRAP – Rounds and Reps) AMRAP 8 2,4,6,8,10,12, etc… Russian Kettlebell Swings 10,20,30,40,50, etc… Double Unders Rx: 32kg/24kg/16kg/12kgAscending reps and alternating movementsRead more

JP CrossFit – WOD Skillwork (Checkmark) EMOM 6 Option 1 (Has strict ring dips) 3-5 Ring Active Holds (5 secs) 3-5 Ring Dip Negatives 3-5 Strict Ring Dips Option 2 (Working towards strict ring dips) 3-5 Toe Supported Ring Active Holds 3-5 Toe Supported Negatives 3-5 Banded Ring Dips Metcon (Time) Buy in: 500/400m row Into.. 4 Rounds For Time -8 Ring Dips -15 Dumbbell Thrusters Buy out: 500/400m row 12m cap Rx: 50/40/35/25Read more

JP CrossFit – WOD Power Clean Complex (5 Rounds for weight) E2:30MOM x 5 @ RPE 7 1 High Pull 1 Hang Clean 1 Power Clean Metcon (AMRAP – Rounds and Reps) AMRAP 10 6 Toes-To-Bar 9 Power Cleans 12 Bar Over Burpees Rx: 95/75/65/55Read more

JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) AMRAP 24 With a partner, you go I go 500/400m row/run/bike 40 Weighted Step Ups 30 Dumbbell Thrusters 20 V Ups 10 Single Dumbbell Devils PressRead more