JP CrossFit – WOD Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 24, with a partner: Player 1: 4-8-12-16-20 etc Lunges Sit ups Kettlebell deadlifts* Up downs Player 2: AMRAP meter row *Rx = 24kg/16kg Rx+ = 32kg/24kg Partners switch every 2:00. Don’t reset your rower when you switch! Your scores will be both the...Read More

JP CrossFit – WOD Metcon Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about Murph click hereRemember,...Read More

JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) AMRAP 30 Partner A: 500/400m row Partner B: AMRAP 10 weighted lunges 10 russian twists 10 db thrusters 10 weighted situps 10 updowns Partner C: Rest Rx+: 2x db for lunges and thrustersRead More

JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) AMRAP 30 Partner A: 500/400m row Partner B: AMRAP 10 weighted lunges 10 russian twists 10 db thrusters 10 weighted situps 10 updowns Partner C: Rest Rx+: 2x db for lunges and thrustersRead More

JP CrossFit – WOD Metcon (AMRAP – Rounds and Reps) AMRAP 18 200m run 10 db snatches 200m run 10 db clean and jerks Rx: 50/35 Rx+ 70/50Try a heavier than you normally use db if you can! Okay to split up those sets of db movementsRead More

JP CrossFit – Olympic Weightlifting Snatch complex (4x(3+2) @40-50%) 3 muscle squat snatch + 2 overhead squats Snatch Pull (3×3 @90% of Snatch) Split Jerk (4×2 @80-87%) from a rack Split Squats (3×6+6 (6 per leg)) front foot elevated split squats Accessories Four supersets: 60 sec Front Plank 15 situpsRead More

JP CrossFit – WOD Front Squat (Find a moderate 5×5 ) Heavy = around 80-87% Moderate= around 70-77% Metcon (Time) For Time 30 burpees 200m farmers carry 30 burpees 8 min cap! Rx: 2x moderate to heavy db or kb. you should need to break it up 2-3 times.Read More

JP CrossFit – WOD Push Jerk (Heavy 1×2) From the rack Split Jerk (Heavy 1×2) Annie’s A Jerk (Time) For time: 50-40-30-20-10 double unders situps 5-4-3-2-1 jerk 13 min cap! Rx: 135/95 Rx+ 185/135OMG have so much fun! Jerks are from the floor btw. 13 min cap!!Read More

JP CrossFit – WOD Metcon (4 Rounds for reps) EMOM 24 min 1: AMRAP cal row min 2: rest min 3: AMRAP medball/sandbag over the shoulder toss or db clean min 4: rest min 5: AMRAP ring muscle ups min 6: restWork hard on that minute since you get a 1:1 work rest ratio. If...Read More

JP CrossFit – WOD Metcon (AMRAP – Rounds and Reps) AMRAP 16 9 Overhead squats 6 bar over burpees 3 bar muscle ups Rx: 95/65 Rx+: 115/85OHS weight should be unbroken. Goal 5-7 rounds.Read More