JP CrossFit – WOD Metcon (No Measure) Skill work: Butterfly Pull Ups Every 90 secs for 6 rounds, alternating sets: Option A (working towards pull ups) Sets 1/4: 3-5 strict pull ups or ring rows (can be banded) Sets 2/5: 3-5 hollow holds + 3-5 arch holds (~3-5 second holds) Sets 3/6: 5-8 Low to...Read More

JP CrossFit – WOD Metcon (5 Rounds for reps) EMOM 25 Min 1: AMRAP Toes To Rings Min 2: AMRAP Wall Balls (20#/14#) Min 3: AMRAP Sit-ups* Min 4: AMRAP Bear Hug D-Ball Weighted Step-ups Min 5: Rest *Rx+ V-UpsScoring: Fight Gone Bad style. Count reps continuously as you go through each round.Read More

JP CrossFit – WOD Deadlift (3 @ RPE 6/7 3 @ RPE 7/8 3 @ RPE 8 3 @ RPE 9 3 @RPE 9) Metcon (Time) For Time: 20/30/40/50/60 double unders 3/6/9/12/15 push ups 7m time capRead More

JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) AMRAP 25 with a partner 80 single db snatches …into… 3 rounds of 20 Russian KB swings 20 push ups 20 v-ups 20 weighed box step upsRead More

JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) AMRAP 25 with a partner 80 single db snatches …into… 3 rounds of 20 Russian KB swings 20 push ups 20 v-ups 20 weighed box step upsRead More

JP CrossFit – WOD Metcon (5 Rounds for weight) E 90 sec for 5 sets 1 snatch high pull 1 power snatch 1 overhead squat Metcon (Weight) 4 rounds of 300/250m row 12 Overhead Squats 60 double unders –60 sec rest– Rx: 115/105/85/75 20 min cap!Read More

JP CrossFit – WOD For Good (Time) For Time 60 burpee box jump overs –every 3:30 min including at the 0 400m run — 28 min cap!Read More

JP CrossFit – WOD Skill Work (No Measure) Every 90 sec x 3 sets: Beginner – Floor/Box Pike Shoulder Taps x 3-5/side Intermediate – Chest to Wall HS Plate Climbs x 3-5/side Advanced – Back to Wall HS Plate Climbs x 3-5/side Metcon (4 Rounds for reps) 4 rounds Min 1: 16 DB Cleans Min...Read More

JP CrossFit – WOD Deadlift (Strength: Deadlift E3MOM x 5 sets ) Set 1: 3 reps @ RPE 7 Set 2: 3 reps @ RPE 8 Set 3: 3 reps @ RPE 9 Set 4: 3 reps @ RPE 9 Set 5: 3 Reps @ RPE 9 Metcon (AMRAP – Rounds and Reps) AMRAP 9...Read More

JP CrossFit – WOD Bench Press (E3MOM for 5 sets ) Set 1: 3 reps @ RPE 7 Set 2: 3 reps @ RPE 8 Set 3: 3 reps @ RPE 9 Set 4: 3 reps@ RPE 9 Set 5: 3 Reps @ RPE 9 Strict Half Cindy (AMRAP – Rounds and Reps) 5 strict...Read More