JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) AMRAP 25 with a partner 80 single db snatches …into… 3 rounds of 20 Russian KB swings 20 push ups 20 v-ups 20 weighed box step upsRead More

JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) AMRAP 25 with a partner 80 single db snatches …into… 3 rounds of 20 Russian KB swings 20 push ups 20 v-ups 20 weighed box step upsRead More

JP CrossFit – WOD Metcon (5 Rounds for weight) E 90 sec for 5 sets 1 snatch high pull 1 power snatch 1 overhead squat Metcon (Weight) 4 rounds of 300/250m row 12 Overhead Squats 60 double unders –60 sec rest– Rx: 115/105/85/75 20 min cap!Read More

JP CrossFit – WOD For Good (Time) For Time 60 burpee box jump overs –every 3:30 min including at the 0 400m run — 28 min cap!Read More

JP CrossFit – WOD Skill Work (No Measure) Every 90 sec x 3 sets: Beginner – Floor/Box Pike Shoulder Taps x 3-5/side Intermediate – Chest to Wall HS Plate Climbs x 3-5/side Advanced – Back to Wall HS Plate Climbs x 3-5/side Metcon (4 Rounds for reps) 4 rounds Min 1: 16 DB Cleans Min...Read More

JP CrossFit – WOD Deadlift (Strength: Deadlift E3MOM x 5 sets ) Set 1: 3 reps @ RPE 7 Set 2: 3 reps @ RPE 8 Set 3: 3 reps @ RPE 9 Set 4: 3 reps @ RPE 9 Set 5: 3 Reps @ RPE 9 Metcon (AMRAP – Rounds and Reps) AMRAP 9...Read More

JP CrossFit – WOD Bench Press (E3MOM for 5 sets ) Set 1: 3 reps @ RPE 7 Set 2: 3 reps @ RPE 8 Set 3: 3 reps @ RPE 9 Set 4: 3 reps@ RPE 9 Set 5: 3 Reps @ RPE 9 Strict Half Cindy (AMRAP – Rounds and Reps) 5 strict...Read More

JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) With a partner you-go-i-go style 30 dumbbell snatches 30 dumbbell goblet squats 30 dumbbell clean and jerks 30 burpees over the dumbbell Every 3 minutes- including 3,2,1 go: 200 m runRead More

JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) With a partner you-go-i-go style 30 dumbbell snatches 30 dumbbell goblet squats 30 dumbbell clean and jerks 30 burpees over the dumbbell Every 3 minutes- including 3,2,1 go: 200 m runRead More

JP CrossFit – Community Metcon (5 Rounds for reps) 5 Rounds: Fight gone bad style Min 1- max wall balls Min 2- max box jumps Min 3- max russian kettlebell swings Min 4- max situps Min 5- max calorie row Min 6- restRead More