JP CrossFit – WOD Metcon (No Measure) AMRAP 4 6 weighted squats 5 up downs Back Squat Build-Up (No Measure) 6 reps @60-65 or moderate 5 reps @65-73% or moderate 3 reps @ 75-83% or heavy 2 reps @ 83%-87% or heavy AMRAP reps @87-93% or heavyCompare to 10/27/22 Back SquatRead More

JP CrossFit – WOD Metcon (AMRAP – Rounds and Reps) AMRAP 16: 10 step ups* 9 kettlebell swings* 3 wall walks 1 rope climb *Rx = 24″/20″, 24kg/16kg Rx+ = 32kg/24kgCompare to 08/31/22Read More

JP CrossFit – Community Metco (Time) For time, w/partner: 100 wallballs 100 pushups 100 kettlebell swings 100 situps 100 weighted step ups Every 2 min, starting at 0:00- 5 synchro burpees Rx+: 8 synchro burpees30 min capRead More

JP CrossFit – Community Metcon (Time) For time, w/partner: 100 wallballs 100 pushups 100 kettlebell swings 100 situps 100 weighted step ups Every 2 min, starting at 0:00- 5 synchro burpees Rx+: 8 synchro burpees30 min capRead More

JP CrossFit – WOD Metcon (3 Rounds for reps) AMRAP 3 8 box jumps 6 OH lunges 4 chest to bar -rest 2 min- AMRAP 5 10 box jumps 8 front rack lunges 6 chest to bar -rest 2 min- AMRAP 7 12 box jumps 10 back rack lunges 8 chest to bar Rx: 75/55...Read More

JP CrossFit – Olympic Weightlifting Hang Snatch (2×1 @90%) Snatch from blocks below the knee: 3×2 @85-87%, then 2×1 @90% Snatch Pull (5×3 @100-110%) from blocks below knee Front Squat (5×2) 5×2 @90-100% of your CJ. Focus on speed Accessories four supersets: 8 box jumps (w/straight leg landing) 60 sec front plankRead More

JP CrossFit – WOD CARDI-OH-NO (3 Rounds for time) 3 rounds each for time: 500/400m row 100 double unders 400 m run -3 min rest b/w rds-29 min cap!Read More

JP CrossFit – WOD Metcon (AMRAP – Rounds and Reps) AMRAP 10 5 HSPU 10 toes to bar 15 walballs* Rx: 20/14, 10’/9′ Rx+: tall balls Strict Handstand Push-ups (5 rounds: 1 min on/1 min off Max rep strict HSPU) Today we are practicing skill work while fatigued! Pick a HARD scale for you and...Read More

JP CrossFit – WOD Metcon (4 Rounds for time) Every 4 min x 4 rounds 200 m run 12 pistols 8 deadlifts* 6 ring dips Rx: 225/155Read More

JP CrossFit – WOD Thruster (build to heavy 1 rep from floor) Metcon (Time) For time: 27 burpees over bar 12 hang squat clean thrusters 21 burpees over bar 9 hang squat clean thrusters 15 burpees over bar 6 hang squat clean thrusters 9 burpees over bar 3 hang squat clean thrusters Rx: 115/85 Rx+:...Read More