JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) AMRAP 24 w/ a partner- you-go-i-go 50 calorie row 50 plate ground to overhead 50 burpees to plate 50 box step ups with plate 50 squats with plate 50 russian twistsRead More

JP CrossFit – WOD Metcon (12 Rounds for reps) EMOM x 6 sets 8 lateral burpees over the bar in time remaining: max power cleans -rest 3 min- EMOM x 6 sets 8 lateral burpees over the bar in time remaining: max power snatches Rx: 105/85/75/65 Rx+: 10 burpeesScore is the total number of barbell...Read More

JP CrossFit – WOD Bench Press (Every 3 min x 6 sets 3 @ RPE 7/8 3 @ RPE 8 3 @ RPE 9 3 @ new max 3 @ new max ) Metcon (Time) For time 50 dumbbell hang clean and jerks* 30 v ups 10 wall walks *Rx: 50/40/35/25 10 min cap!Read More

JP CrossFit – WOD Metcon (AMRAP – Rounds and Reps) AMRAP 30 w/a partner, you go-i-go style 2-4-6-8-10…etc Wall balls (20/14) Toes to bar Calorie RowRead More

JP CrossFit – WOD Deadlift (Every 3 min x 6 sets: 3 @ RPE 6/7 3 @ RPE 7/8 3 @ RPE 8 3 @ RPE 9 3 @ new max 3 @ new max) Metcon (AMRAP – Rounds and Reps) AMRAP 8 6 deadlifts* 50 double unders *Rx: 225/185/155/125Read More

JP CrossFit – WOD Metcon (Time) 4 Rounds for time: 20 double dumbbell box step overs (24″/20″) 200 m run 20 single leg squats 200 m run 26 min cap Rx: 50’s/40’s/35’s/25’sRead More

JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) 24M AMRAP With a partner, you-go-I-go, work split evenly, all runs together 20 Box jumps 200m run 40 Sit ups 400m run 60 Dumbbell cleans 600m run 80 Wall balls 800m runRead More

JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) 24M AMRAP With a partner, you-go-I-go, work split evenly, all runs together 20 Box jumps 200m run 40 Sit ups 400m run 60 Dumbbell cleans 600m run 80 Wall balls 800m runRead More

JP CrossFit – WOD Bench Press (3 @ RPE 6/7 3 @ RPE 7/8 3 @ RPE 8 3 @ RPE 9 3 @RPE 9) Metcon (Time) For Time: Accumulate 100 weighed lunges Every 1 min, including start, 3 shuttle runs (with no taps behind the line) 10m cap 2×50/2×40/2×35/2×25Read More

JP CrossFit – WOD Metcon (AMRAP – Rounds and Reps) 24m AMRAP With a partner, working simultaneously: Partner A: -Row 18/15 cals (~ 1:15 max) Partner B: -2 rounds for time of: 9 Front Squats 6 Shoulder to Overhead 3 Bar over burpees 95/75/65/55Switch movements when both partners have completed their assigned task. Whomever finishes...Read More