JP CrossFit – WOD Strength (Weight) build to heavy complex of: 1 power snatch + 1 squat snatchYou can drop from the top of your power snatch and re-set for your squat snatch Ingrid (Time) 10 Rounds For Time: 3 Snatches (135/95 lb) 3 Burpees Over the BarTo learn more about Ingrid click here9 minute...Read More

JP CrossFit – WOD Metcon (AMRAP – Reps) EMOM: 28 1: max rep calorie row 2: rest 3: max rep shuttle run* 4: rest * 20 ft shuttle run- 1 shuttle run is 1 length Score is LOWEST round – cals+runs=reps per roundScore is LOWEST round of calories and runs- so make sure you pace...Read More

JP CrossFit – WOD Metcon (AMRAP – Rounds) Every :30s for 20 MIN 1 power clean and push jerk Rx: 155/105 RX+: 185/135We have 40 HEAVY clean and jerks today! We are looking to be around 75-80% of your 1RM push jerk. This is a grindy, dig deep kind of workout- push yourself and have...Read More

JP CrossFit – WOD Metcon (AMRAP – Rounds and Reps) 3 sets: AMRAP 4 6 front squats* 8 pullups 10 box jump overs* rest 1 min between sets and pick up from where you left off Rx: 115/75, 24”/20”Read More

JP CrossFit – Community Metcon Metcon (4 Rounds for reps) 4 rounds, Fight Gone Bad style: Transverse wall balls* Push ups/HSPU Kettlebell swings* V-ups Calorie row Rest *Rx = 20/14, 16kg/12kg Rx+ = 30/20, 24kg/16kgRead More

JP CrossFit – Community Metcon Metcon (4 Rounds for reps) 4 rounds, Fight Gone Bad style: Transverse wall balls* Push ups/HSPU Kettlebell swings* V-ups Calorie row Rest *Rx = 20/14, 16kg/12kg Rx+ = 30/20, 24kg/16kgRead More

JP CrossFit – WOD Weightlifting Back Squat (Heavy 5×3) Metcon Metcon (Time) For time: 10-9-8-7-6-5-4-3-2-1 Air squats Sit ups Push ups 7 minute cap!Read More

JP CrossFit – Olympic Weightlifting Snatch (5×1 @60-65% ) Clean and Jerk (5×1 @60-65% )Read More

JP CrossFit – WOD Weightlifting Split Jerk (Heavy 3×1) Metcon Metcon (Time) For time: 30 burpee box jump overs* *Rx = 24″/20″ Rx+ = 40 reps 4 minute cap!Read More

JP CrossFit – WOD Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 20: 10 handstand push ups 20 dumbbell clean and jerks* 10 toes to bar 20 dumbbell snatches* *Rx = 50/35 Rx+ = 60/40Read More