JP CrossFit – WOD Metcon (6 Rounds for reps) 2:00on/2:00 off for 6 sets Sets 1, 2 and 3 15/12 cal row AMRAP chest to bar pull up Sets 4,5,6 15/12 cal row AMRAP BMU *Score is reps of C2B+ BMURead More

JP CrossFit – WOD Deadlift (E2:30 for 6 sets 3reps @ RPE 6 ) Metcon (AMRAP – Rounds and Reps) AMRAP 10 10 deadlifts 8 burpees over bar 30-40–50–60… Double unders* Rx:225/185/155/135 *Add 10 dubs each roundRead More

JP CrossFit – WOD Bench Press (Bench Press E2:30 for 6 sets 3 reps @ RPE 6) Metcon (AMRAP – Rounds and Reps) AMRAP 12 200m run 10-20-30-40-50…etc Step ups (24″/20? Rx+: weight vest 20/14Read More

JP CrossFit – Community Metcon (AMRAP – Reps) AMRAP 5 12 box jumps 12 kettlebell swings -rest 2 min- AMRAP 5 12 pushups 12 goblet squats -rest 2 min- AMRAP 5 12 burpees 12 situps -rest 2 min- AMRAP 5 Calories on a machineRead More

JP CrossFit – Community Metcon (AMRAP – Reps) AMRAP 5 12 box jumps 12 kettlebell swings -rest 2 min- AMRAP 5 12 pushups 12 goblet squats -rest 2 min- AMRAP 5 12 burpees 12 situps -rest 2 min- AMRAP 5 Calories on a machineRead More

JP CrossFit – WOD Karen (Time) For Time: 150 Wall-Ball Shots, 20# / 14# Finisher (Checkmark) 3-4 rounds for quality 10 v -ups 10 russian twists with plate 10 plate raises 10 bus drivers with plateRead More

JP CrossFit – WOD Back to the Bar! (AMRAP – Rounds and Reps) AMRAP 15 10 toes to bar 10 push presses* 10 situps 10 power snatches* *Rx: 95/75/65/55Read More

JP CrossFit – WOD Metcon (Time) 2 Rounds for Time 30/40 cal row 800m run 100 box step overs (20”) 35 min cap!Read More

JP CrossFit – WOD Deadlift (Every 2 minutes x 4 sets 5 deadlifts @ RPE 7/8) Metcon (Time) 3 Rounds for time 15 deadlifts* 20 dumbbell front squats^ 80 double unders *Rx: 205/185/155/125 ^Rx: 50s/40s/35s/25s 14 min cap!Read More

JP CrossFit – WOD Metcon (6 Rounds for reps) 2 minutes on/2 minutes off x 6 sets 10 burpee pullups max shuttle runs Rx+: 12 burpee pullupsRead More