JP CrossFit – WOD Metcon (5 Rounds for reps) EMOM 20 1: max effort hard pull* 2: rest 3: max effort line facing burpee 4: rest *Ring Muscle Up, Bar Muscle Up, Chest to bar, etc…If you are proficient at your pulling movement your first minute will be a max effort UNBROKEN effort.Read More

JP CrossFit – WOD Warmup Metcon (Time) 10-9-8-7-6-5-4-3-2-1 air squats sit ups tuck jumps 8 min cap! Back Squat (find a heavy 1×1) Back Squat (1×5)Read More

JP CrossFit – WOD Handstand Push-ups (max unbroken set x 2) find a max effort unbroken set- rest 90s- repeat – record both scores Metcon (AMRAP – Rounds and Reps) AMRAP 12 12 wallballs (20/14) 8 deadlifts* 4 strict HSPU *Rx: 225/185/155/105 Rx+: tall ballsRead More

JP CrossFit – Community Metcon (4 Rounds for reps) 4 rounds- Fight gone bad style 1. AMRAP wallballs 2. AMRAP sit ups 3. AMRAP DB snatch 4. AMRAP burpee over DB 5. AMRAP cal row 6. RestRead More

JP CrossFit – Community Metcon (4 Rounds for reps) 4 rounds- Fight gone bad style 1. AMRAP wallballs 2. AMRAP sit ups 3. AMRAP DB snatch 4. AMRAP burpee over DB 5. AMRAP cal row 6. RestRead More

JP CrossFit – WOD Metcon (3 Rounds for reps) With a 4 minute clock 3 rounds of: 12 Dumbbell Hang Snatches* 10 Pull Ups In the time remaining: Max Calorie Row –4 min rest– With a 4 minute clock 2 rounds of: 12 Dumbbell Hang Snatches* 10 Pull Ups In the time remaining: Max Calorie...Read More

JP CrossFit – WOD Metcon (No Measure) EMOM 7 1 Pause Clean (at the knee)* 1 Hang Clean**You can decide to power or squat clean. Try to decide before hand so you can do that movement in the warm up i.e. you would do a pause squat clean if you want to squat. Feel free...Read More

JP CrossFit – WOD Metcon (No Measure) With a 25 min clock find a Heavy 1×1 Shoulder Press directly into Heavy 1×1 Push Press directly into Heavy 1×1 Push JerkNote: You can earn points from PRing any and all 3 of these movements–but you must do so in the allotted time. For large classes, the...Read More

JP CrossFit – WOD Metcon (AMRAP – Rounds and Reps) With a Partner AMRAP 12 Partner A: 10 Sandbag/D-ball squats Partner B: 8 Single Leg Squats (Pistols) 1 Rope Climb* *Rx+: Legless, no jumpPartners alternate roles after they each complete their work.Read More

JP CrossFit – WOD Warmup Metcon (Time) With a partner For Time: 2000m RowThis is meant to be a warm-up for your lift. Deadlift You may choose to either Sumo Deadlift or Conventional Deadlift. You have the option of going for a 1×1 or 1×2. Remember you can only PR what you already have recorded....Read More