JP CrossFit – WOD Tempo Bench Press (E3MOM 12 5 tempo bench presses building to an RPE 7 3/2/1 tempo) Metcon (Time) 4 Rounds For Time 10 Push Ups 10 Deadlifts 15 Wall Balls 13m time cap 20/14 Rx: 185/155/135/105Read More

JP CrossFit – WOD Weighted Sit-ups (7 min to establish a max weighted sit up ) Record pounds as reps, 1=1. Round down to nearest pound and put exact amount in notes. Metcon (No Measure) EMOM 20 1: 12/15 cal row 2: AMRAP Kettlebell snatches 3: 12/15 box jumps 4: AMRAP Kettlebell Turkish getups 5:...Read More

JP CrossFit – WOD Tempo Back Squat (E3MOM 15 5 tempo back squats building to RPE 7/8 3/2/1 tempo ) Metcon (Time) For Time: 21-15-9 Front Squats Burpee pull ups 95/75/65/55 10m capRead More

JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) AMRAP 25 In teams of 3: Partner 1: 500/400 m row Partner 2: AMRAP – 10 pushups 10 kettlebell swings 10 box jumps 10 goblet squats Partner 3: Odd object holdAll partners switch once partner 1 is done with the row Partner 1 picks up...Read More

JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) AMRAP 25 In teams of 3: Partner 1: 500/400 m row Partner 2: AMRAP – 10 pushups 10 kettlebell swings 10 box jumps 10 goblet squats Partner 3: Odd object holdAll partners switch once partner 1 is done with the row Partner 1 picks up...Read More

JP CrossFit – WOD Squat Clean (Every 2 min x 6 rounds: 2 squat cleans) drop from top build to heavy double Metcon (AMRAP – Rounds and Reps) AMRAP 10 3 squat cleans* 1 bar muscle up^ ^add 1 BMU every round *Rx: 185/155/125/105Read More

JP CrossFit – WOD Metcon (6 Rounds for reps) EMOM 24 1. 15/12 cal row* 2. 50 double-unders* 3. AMRAP rep double dumbbell devils press^ 4. rest ^Rx: 2×50/2×35/2×25/2×20 *Rx+: Bike cals, 60 double-undersScoring: The amount of double dumbbell devils presses you complete in each round.Read More

JP CrossFit – WOD Metcon (AMRAP – Rounds and Reps) AMRAP 3 x 4 sets 12 wall balls (20/14) 10 burpees over the bar 8 deadlifts* rest 2 min between sets pick up where you left off *Rx: 225/185/155/105Read More

JP CrossFit – WOD Partner Chipper (Time) For time, with a partner 50 power snatches (weight 1) 1,000m row 30 power snatches (weight 2) 1,000m row 20 power snatches (weight 3) 1,000m row 28 min cap Rx: Weight 1: 95/75/65/55 Weight 2: 115/95/75/65 Weight 3: 135/105/95/85You-go-I go styleRead More

JP CrossFit – WOD Metcon (Time) 4 Rounds for time 400 m run 21 pullups 12 handstand push-ups 26 min capRead More