JP CrossFit – Community Metcon Metcon (Time) For time: 10-9-8-7-6-5-4-3-2-1 V-ups* Push-ups* Wall balls Between each round, choose 1: 200m run 250m row .4 mile bike (you must do each one at least twice!) *Rx+ = toes to bar and HSPU25 minute time cap!Read More

JP CrossFit – Community Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 20: 6-12-18-24-30 etc Air squats Dumbbell swings Lunges Up downs At the 15:00, 10:00 and 5:00: 300m runRead More

JP CrossFit – WOD Metcon Metcon (3 Rounds for reps) AMRAP 18: With a partner: Partner 1: 250m row Partner 2: 5 deadlifts* 5 bar over burpees AMRAP x 0:00-6:00 – x = ring dips 6:00-12:00 – x = strict pull ups 12:00-18:00 – x = air squats *Rx = 135/95 Rx+ = 185/125Player 1...Read More

JP CrossFit – Olympic Weightlifting Weightlifting Snatch (Slow Pull) Half speed from the ground to mid thigh 6×2 at 65-75%, then 2×1 at 80% Weightlifting Hang Power Clean (6×1) Push Jerk (6×1) Low Hang Power Clean + Power Jerk Start at 70% of your power clean and work up to 80% Weightlifting Back Squat (6×6)...Read More

JP CrossFit – WOD Metcon Metcon (Time) For time: 10-20-30 Dumbbell squats* After each set: 16 dumbbell hang clean and jerks 24 lateral hops *Rx = 50/35 Rx+ = 70/508 min time cap! Weightlifting Clean (Find a heavy single!)Read More

JP CrossFit – WOD Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 21: 400m run 24 sit ups 16 box jump overs* 1 rope climb *Rx = 24/20Read More

JP CrossFit – WOD Weightlifting Metcon (Weight) Every 90 seconds, 6 rounds 1 hang power snatch 1 overhead squat 1 snatch balance 1 squat snatch Metcon Metcon (Time) For time: 21-15-9 Overhead squats* Toes to bar *Rx = 95/65 7 minute time cap!Read More

JP CrossFit – WOD Weightlifting Shoulder Press (Find a heavy 3×5!) Metcon Metcon (4 Rounds for reps) With a running clock: 0:00 – 2:00: Double unders (Rx=30, Rx+ = 60) AMRAP wall balls* — rest 2 minutes — 4:00 – 6:00: Double unders (40/80) AMRAP wall balls* — rest 2 minutes — 8:00 – 10:00:...Read More

JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) With an 18 min clock Cash in: 100 lateral hops with remaining time AMRAP: 100ft plate pinch carry 20 wall balls 20 situps 20 dumbbell hang cleans 100ft weighted lunge *Rx+: Overhead walking lungeEach length is 1 rep.Read More

JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) AMRAP 14 20 dumbbell snatches 8 shuttle runs 20 goblet squats 8 shuttle runs 20 shoulder to overhead 8 shuttle runsRead More