JP CrossFit – WOD Metcon (3 Rounds for weight) E3MOM for 3 sets 6-10 Double DB rear foot elevated split squats (per leg) *If you end on the higher end of the rep range, go up in weight Record the load you use and comment number of reps Metcon (4 Rounds for reps) EMOM 16...Read More
JP CrossFit – WOD Metcon (5 Rounds for reps) 3:00 on/ 2:00 off x 5 rounds 40 dubs 16 db snatch 12 push ups AMRAP chest to bar pull ups Rx: 60/50/40/35 *Score is number of pull ups each roundRead More
JP CrossFit – WOD Metcon (4 Rounds for time) Every 3 minutes x 4 rounds 200m Run 8 Deadlifts 6 Hang Power Cleans 4 Shoulder to Overheads Rx:155/135/105/95 *Score is the time it takes you to complete each roundRead More
JP CrossFit – Community Metcon (Time) With a partner, Partitioned how you like, I-go-you-go 1 mile run 100 Russian Kettlebell swings 100 Up-downs 100 Ring Rows 100 Box Step ups Time cap 25 min! *partners can either run the 1 mile together or split the 1 mile with one partner running and the other resting...Read More
JP CrossFit – Community Metcon (Time) With a partner, Partitioned how you like, I-go-you-go 1 mile run 100 Russian Kettlebell swings 100 Up-downs 100 Ring Rows 100 Box Step ups Time cap 25 min! *partners can either run the 1 mile together or split the 1 mile with one partner running and the other resting...Read More
JP CrossFit – WOD Metcon (8 Rounds for reps) EMOM 8 2-6 strict hspu Metcon (Time) 3 Rounds for Time 400m run 12 Deadlifts 21 Box Jump Overs 15 min cap! RX: 225/185/155/125, (24″/20″) Score is total time it takes to complete work. Runs count for 2 reps (1 rep for making it out the...Read More
JP CrossFit – WOD Metcon (AMRAP – Reps) Back SQUATS E2:30 for 6 sets Set 1: 5 reps rpe 6 Set 2. 4 reps rpe 7 Set 3 3 reps rpe 8 (this is the amrap weight) Set 4: 3 reps rpe 8 Set 5 3 reps rpe 9 (heaviest set of 3) Set 6:...Read More
JP CrossFit – WOD Metcon (4 Rounds for reps) 3:00 on/ 1:00 off for 4 sets (2 sets of each – alternating): Set 1: 45 Single Unders 10 Hand Release Push-Ups AMRAP Toes to bar Set 2 : 45 Single Unders 10 Strict Toes to bar AMRAP Hand Release Push-ups Score is reps of toes...Read More
JP CrossFit – WOD Metcon (Weight) E2MOM for 5 rounds 2 Push Jerks Build in weight across sets to end in RPE 9 Push Jerk (1×2 ) For your records Metcon (Time) For Time 400m run 21 push presses* 400m run 15 push presses* 400m run 9 push presses * *Rx:105/75/65/55 11 min cap! Scoring:...Read More
