JP CrossFit – WOD Metcon (Time) 2 Rounds for Time 30/40 cal row 800m run 100 box step overs (20”) 35 min cap!Read More

JP CrossFit – WOD Deadlift (Every 2 minutes x 4 sets 5 deadlifts @ RPE 7/8) Metcon (Time) 3 Rounds for time 15 deadlifts* 20 dumbbell front squats^ 80 double unders *Rx: 205/185/155/125 ^Rx: 50s/40s/35s/25s 14 min cap!Read More

JP CrossFit – WOD Metcon (6 Rounds for reps) 2 minutes on/2 minutes off x 6 sets 10 burpee pullups max shuttle runs Rx+: 12 burpee pullupsRead More

JP CrossFit – Community Metcon (Time) Partner WOD (you-go-I-go) 2 Rounds for time: 80 Wall Balls (20/14 lbs) 60 Burpees 40 sit-ups 20 dumbbell power cleans 1000 m row or 800m run (split between you and your partner) Cap 35 minRead More

JP CrossFit – Community Metcon (Time) Partner WOD (you-go-I-go) 2 Rounds for time: 80 Wall Balls (20/14 lbs) 60 Burpees 40 sit-ups 20 dumbbell power cleans 1000 m row or 800m run (split between you and your partner) Cap 35 minRead More

JP CrossFit – WOD Nancy (Time) 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65# 20 min cap! *Rx: 95/75/65/55Read More

JP CrossFit – WOD Metcon (Time) 20 rounds for time With a partner, alternating full rounds 8/6 calorie row 1 rope climb 2 wall walks 30 min cap!Read More

JP CrossFit – WOD Metcon (AMRAP – Rounds and Reps) AMRAP 10 1 deadlift* 1 hang power clean* 1 shoulder to overhead* 30 double unders *add 1 rep to each barbell movement every round* Rest 3 min..then.. 6 min to build to a heavy complex: 3 deadlifts 2 hang power cleans 1 shoulder to overhead...Read More

JP CrossFit – WOD Metcon (AMRAP – Rounds and Reps) AMRAP 20 20 dumbbell hang snatches 20 ft dumbbell overhead walking lunge (arm 1) 10 burpees over the DB 20 ft dumbbell overhead walking lunge (arm 2) *Rx: 50/40/35/25Read More

JP CrossFit – WOD Squat Clean (Every 2 minutes x 7 sets 2 squat cleans Start at RPE 5/6 end at RPE 8/9 ) record heaviest set Half Cindy (AMRAP – Rounds and Reps) 10 Minute AMRAP of 5 Pullups 10 Pushups 15 Air SquatsRead More