JP CrossFit – Community Metcon (3 Rounds for reps) Fight gone bad style 3 rounds of Min 1: AMRAP wall balls Min 2: AMRAP push-ups Min 3: AMRAP dumbbell snatches Min 4: AMRAP lunges Min 5: AMRAP sit-ups Min 6: RestIf folks have to start at different minutes, follow the order from the minute that...Read More

JP CrossFit – Community Metcon (3 Rounds for reps) Fight gone bad style 3 rounds of Min 1: AMRAP wall balls Min 2: AMRAP push-ups Min 3: AMRAP dumbbell snatches Min 4: AMRAP lunges Min 5: AMRAP sit-ups Min 6: RestIf folks have to start at different minutes, follow the order from the minute that...Read More

JP CrossFit – Community Aerobic Capacity Week 2, day 2 (6 Rounds for time) 200m @ moderate pace, 100m easy jog 400m @ moderate pace, 200m easy jog 600m @ moderate pace, 300m easy jog 600m @ moderate pace, 200m easy jog 400m @ moderate pace, 200m easy jog 200m @ moderate pace, 100m easy...Read More

JP CrossFit – WOD Metcon (No Measure) For time 4 rounds of 20 power cleans 20 front rack lunges 20 push presses 75/65/55/45 17min cap!Choose a scale you can do sets of 10 at for cleans, unbroken on lunges, and sets of 5 at for push presses. This is purposefully high volume and big sets....Read More

JP CrossFit – WOD Metcon (Time) For time 4 rounds of 20 power cleans 20 front rack lunges 20 push presses 75/65/55/45 17min cap!Choose a scale you can do sets of 10 at for cleans, unbroken on lunges, and sets of 5 at for push presses. This is purposefully high volume and big sets. New...Read More

JP CrossFit – WOD Warm up (No Measure) With a partner alternating :30 sec :30sec @ damper 10 :30 sec @ damper 6 :30 sec @ damper 3This is just so y’all can get a feel of the efffect damper has Metcon (5 Rounds for time) 5 rounds of Max effort 300/250m row Rest 1:5...Read More

JP CrossFit – WOD Metcon (Time) 400m run 4 rounds of 5 double db squats 5 strict pull ups 400m run 3 rounds of 5 double db squats 5 strict pull ups 400m run 2 rounds of 5 double db squats 5 strict pull ups 400m run 1 rounds of 5 double db squats 5...Read More

JP CrossFit – WOD Metcon (Time) 400m run 4 rounds of 5 double db squats 5 strict pull ups 400m run 3 rounds of 5 double db squats 5 strict pull ups 400m run 2 rounds of 5 double db squats 5 strict pull ups 400m run 1 rounds of 5 double db squats 5...Read More

JP CrossFit – WOD Metcon (Weight) E90 sec for 7 rounds (build accross sets to a heavy 1×2) Split Jerk (1×2 ) Metcon (Time) For time 10-9-8-7-6-5-4-3-2-1 push ups russian kb swings Rx: 32kg/24kg/16kg 8 min cap!Read More

JP CrossFit – WOD Metcon (Weight) Every 90 seconds for 7 rounds: Split Jerk 1×2Build across sets up to a heavy 1×2. Split Jerk (Heavy 1×2 ) Metcon (Time) For time: 10-9-8-7-6-5-4-3-2-1 Push-ups Russian kettlebell swings* *Rx: 32kg/24kg/16kg 8 min cap!Read More