JP CrossFit – WOD Shoulder Press (Find a heavy 3) Metcon (AMRAP – Rounds and Reps) 16 Minute AMRAP 10 Pullups 20′ sprint 20′ plate carry 20′ sprint 15 Wall Balls 20′ sprint 20′ plate carry 20′ sprint Rx: 45/35lb plate Rx+ Chest to Bar Pullups and Sandbag Carry (record weight of the bag in...Read More

JP CrossFit – Community Metcon Metcon (Time) For time: 900m run 40 air squats 40 twists 40 dumbbell cleans 600m run 30 air squats 30 twists 30 dumbbell cleans 300m run 20 air squats 20 twists 20 dumbbell cleans 26 minute cap!Read More

JP CrossFit – WOD Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 12: 5 overhead squats* 5 chest to bar pull ups 35 double unders *Rx = 75/55 Rx+ = 115/85Read More

JP CrossFit – Olympic Weightlifting Weightlifting Snatch complex (5x(1+3)) 1 Power Snatch + 3 Overhead Squats, five sets at 70-75% Push Press (3×3) 70-75%. If your push press 1RM is old and this feels light, you can go heavier. Keep the emphasis on the leg drive, though – this shouldn’t be a shoulder grind. Front...Read More

JP CrossFit – WOD Weightlifting Back Squat (Find a heavy 3!) Metcon Metcon (Time) For time: 18/15 calorie bike 15 x 25′ shuttle runsNo time cap, no need to scale. Just go!Read More

JP CrossFit – WOD Metcon Metcon (AMRAP – Rounds and Reps) With a partner: AMRAP 24: 200m row 10 dumbbell snatches* 1 rope climb *Rx = 50/35 Rx+ = 60/40Partners alternate full rounds. Aim for 7-8 rounds each. Score is total combined rounds (probably 12-16 or so).Read More

JP CrossFit – WOD Metcon Metcon (Time) For time: 21-15-9 Wall balls* Deadlifts* — rest 2 minutes — 21-15-9 Sit ups Front rack lunges* — rest 2 minutes — 21-15-9 Air squats Shoulder to overhead* — rest 2 minutes — 21-15-9 V-ups Bar over burpees *Rx = 95/65, 20/14 Rx+ = 115/85 26 minute cap!Read More

JP CrossFit – WOD Weightlifting Power Clean (Find a heavy triple, touch and go) Metcon Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-upsshould be a 10-13 minute thing. 14 minute soft cap, 15 minute hard!Read More

JP CrossFit – Community Metcon (Time) With a partner I go-you go 1000m row 100 wall balls 100 situps 100 air squats 100 push ups 100 lunges 100 kb swings 32 min time cap!!!!Read More

JP CrossFit – Community Metcon (5 Rounds for time) Summer Track Workout! E3MOM for 5 rounds Max effort 300m run Non running version : E3MOM for 5 rounds 14 squat jumps 13 updowns 12 jumping lungesScale run distance to take 1:30 or less. Aim to have at least a minute of rest between rounds. Bring...Read More