JP CrossFit – WOD Metcon (Time) For time 10-8-6-4-2 Front squats* 20-16-12-8-4 Burpees over the bar 10-8-6-4-2 Power cleans* 16 min cap *Rx: 155/135/105/95Read More
JP CrossFit – WOD Weighted Pull-ups (EMOM x 6 3 weighted strict pull-ups ) build to a heavy 3 rep Metcon (AMRAP – Rounds and Reps) AMRAP 14 8 toes to bar 5 shoulder to overhead* 30 double unders *Rx: 95/75/65/55Read More
JP CrossFit – WOD Thruster (Heavy 1×1 or 1×2 (from the rack)) Want points? Come and Get ’em (Time) 18-15-12-9 Thrusters* Bar Over Burpees 11 min cap *Rx: 95/75/65/55This has 54 reps, which is 9 more reps then Fran. Plan on 2 sets or less. Prioritize speed and big sets.Read More
JP CrossFit – WOD Metcon (Time) For time: Cash in: 5 Pull-overs Directly into 5 rounds of: 50 Double Unders 10 Push Ups 10 V-ups Cash out: 5 Pull-overs 13 min cap!Scale Double Unders to take about 30 sec or less, push ups and v-ups in two sets or less. Pull-overs can be broken up...Read More
JP CrossFit – WOD Handstand Walk Skill Work (No Measure) For athletes who are able to perform a handstand walk: Max distance handstand walk (if you have less than 20′ unbroken) Handstand walk turning practice Handstand walk plate obstacle course Backwards handstand walk For athletes without a handstand walk yet Box around-the-worlds (5 reps) 5×10...Read More
JP CrossFit – WOD 20 seconds? More like 20 hours! (8 Rounds for distance) Part A: 2:00on/2:00off with a partner for 3 rounds Alternating 2:00 of rowing @ 27s/m or less at an easy pace Part B: 8 rounds of :20 sec max sprint @ 36+ s/m ~rest as much as is needed (minimum of...Read More
JP CrossFit – WOD Warmup Metcon (AMRAP – Rounds and Reps) With a 4 min clock: 2-4-6-8… Up Downs Lunges Dumbbell Shoulder to Overhead Split Jerk (Find a Heavy 1×1 or 1×2) You may only enter points for PRing your 1×1 or your 1×2, not both.Read More
JP CrossFit – WOD Metcon (AMRAP – Rounds and Reps) With a partner AMRAP 30: 50/40 cal row 30 SA DB devils press 20 box jumps 10 wall walks Rx: 60/50/35/25lb dumbbell, 24″/20″ box Rx+: air bike, 30″/24″ boxRead More
JP CrossFit – WOD Musclebob Buffpants Vol 2 Mini (Weight) Every 30 sec for 10 min: 1 squat OR power snatch 135/95/75/65choose power or squat! then…15 min to build to heavy power or squat snatch Power Snatch (1×1) Squat Snatch (1×1)Read More
