JP CrossFit – WOD Metcon (Time) Every 2:30 x 6 3 wall walks 50 double unders 10 DBall Squats* *Rx+: sandbag squatsScore is the time of your SLOWEST round Finisher (Checkmark) Tabata Abs 8x :20s on/10s off hollow rock flutter kicksRead more

JP CrossFit – WOD Metcon (AMRAP – Rounds and Reps) AMRAP 24 400 m run 15 power cleans* 20 burpees over the bar *Rx: 155/135/105/95Read more

JP CrossFit – WOD Back Squat (E3MOM x 5 sets 6 back squats @ RPE 7/8 ) stay at the same weight for all 5 rounds Metcon (AMRAP – Rounds and Reps) AMRAP 8 10 dumbbell hang clean and jerks* 60 hops over the dumbbell 10 ab mat sit-ups^ *Rx: 50/40/35/25 ^Rx+: GHD sit upsRead more

JP CrossFit – WOD Skillwork (Checkmark) Skillwork- BMU prep: EMOM x 6 Option 1: 3-5 hip to bar drill Option 2: 3-5 “3 position” box drills Option 3: 1-2 banded BMU Metcon (5 Rounds for reps) EMOM 20 1. :30s max calorie row 2. :30s max rep pushups 3. :30s max rep box jump overs 4. :30s max rep bar muscle upRead more

Announcements Phoenix Cup Teams are now posted on the site! JP CrossFit – WODRead more