JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) AMRAP 25 200m run 20 dumbbell cleans 200m run 20 dumbbell front squats 200m run 20 DB shoulder to overheads 200m run 20 weighted DB situps RX+: run with your dumbbell 🙂Read More

JP CrossFit – WOD Metcon (5 Rounds for weight) E3MOM for 5 sets Front Squat S Set 1: 5 rep s rpe 6 Set 2. 4 reps rpe 7 Set 3 3 reps rpe 8 Set 4: 3 reps rpe 9 Set 5: Deload to set 2 weight and AMRAP it! Aim to get around...Read More

JP CrossFit – WOD Metcon (Weight) E2:30 for 5 rounds 2 split jerks *build in weight across sets *Last 2 sets should be RPE 8 Split Jerk (For reference and recording) Metcon (AMRAP – Rounds and Reps) AMRAP 7 2 wall walks 4 strict pull upsRead More

JP CrossFit – WOD Metcon (3 Rounds for weight) E3MOM for 3 sets 6-10 Double DB rear foot elevated split squats (per leg) *If you end on the higher end of the rep range, go up in weight Record the load you use and comment number of reps Metcon (4 Rounds for reps) EMOM 16...Read More

JP CrossFit – WOD Metcon (5 Rounds for reps) 3:00 on/ 2:00 off x 5 rounds 40 dubs 16 db snatch 12 push ups AMRAP chest to bar pull ups Rx: 60/50/40/35 *Score is number of pull ups each roundRead More

JP CrossFit – WOD Metcon (4 Rounds for time) Every 3 minutes x 4 rounds 200m Run 8 Deadlifts 6 Hang Power Cleans 4 Shoulder to Overheads Rx:155/135/105/95 *Score is the time it takes you to complete each roundRead More

JP CrossFit – Community Metcon (Time) With a partner, Partitioned how you like, I-go-you-go 1 mile run 100 Russian Kettlebell swings 100 Up-downs 100 Ring Rows 100 Box Step ups Time cap 25 min! *partners can either run the 1 mile together or split the 1 mile with one partner running and the other resting...Read More

JP CrossFit – Community Metcon (Time) With a partner, Partitioned how you like, I-go-you-go 1 mile run 100 Russian Kettlebell swings 100 Up-downs 100 Ring Rows 100 Box Step ups Time cap 25 min! *partners can either run the 1 mile together or split the 1 mile with one partner running and the other resting...Read More

JP CrossFit – WOD Metcon (Time) 21-15-9 Power snatches Wall balls Lateral burpees over bar Wall balls RX:(95/75/65/55), 20/14 20 min cap!Read More

JP CrossFit – WOD Metcon (8 Rounds for reps) EMOM 8 2-6 strict hspu Metcon (Time) 3 Rounds for Time 400m run 12 Deadlifts 21 Box Jump Overs 15 min cap! RX: 225/185/155/125, (24″/20″) Score is total time it takes to complete work. Runs count for 2 reps (1 rep for making it out the...Read More