JP CrossFit – WOD Metcon (3 Rounds for reps) AMRAP 5 500m row/400m run with time remaining AMRAP hang power cleans* –3 min rest– AMRAP 5 500m row/400m run with time remaining AMRAP front squats* –3 min rest– AMRAP 5 500m row/400m run with time remaining AMRAP hang squat cleans* *Rx 115/80 **Rx+155/105Your choice of...Read More
JP CrossFit – WOD Metcon (No Measure) For time 500m row 40 dumbbell swings 30 dumbbell snatches 20 up downs 7 min cap!! Metcon (Weight) EMOM 7 1 hang power snatch 1 power snatch Isabel (Time) For Time: 30 Snatches, 135# / 95#Shoot for a sub 5 min time. 8 min hard cap.Read More
JP CrossFit – WOD Front Rack Lunge (3×6) 6 total reps Metcon (Time) For Time: 30-20-10 front rack lunges toes to bar –50 double unders after each round– *Rx: 95/65 **Rx+:100 dubs after each round 12 min time cap!!Read More
JP CrossFit – Community Metcon (3 Rounds for reps) Fight Gone Bad Style Min 1: AMRAP wall balls* Min 2: AMRAP step ups Min 3: AMRAP dumbbell snatches* Min 4: AMRAP dumbbell plank drags Min 5: AMRAP dumbbell squat cleans Min 6: rest Rx+: 30/20, 70/50Read More
JP CrossFit – Community Metcon (5 Rounds for reps) 3:00 on, 1:00 off for 5 rounds 300m run With time remaining AMRAP : 20 lateral hops 10 lunges 10 up downs 10 russian twists Rx+: Weighted lungesKeep track of rounds and reps for each round.Read More
JP CrossFit – Olympic Weightlifting Welcome back, Swole Patrol – I hope your Thanksgiving was full of warmth, laughter, and protein! Weightlifting Clean complex (7×1) Paused Clean Pull + Paused Clean + Jerk. Start at 80% and work up to 85% of your max clean. Front Squat (4RM) Take 12 minutes to find your 4-rep...Read More
JP CrossFit – WOD Weightlifting Metcon (Weight) E90 sec for 7 rounds 1 push jerkBuild to a max push Jerk within the E90 seconds. Your score is the max weight you successfully lifted Push Jerk (1×1) Metcon (Weight) E90 for 7 rounds 1 split jerkBuild to a max split jerk within the E90 second for...Read More
JP CrossFit – WOD Metcon (No Measure) EMOM 6: With a partner (I-go-you-go): Min 1: AMRAP dips Min 2: AMRAP strict pull ups* *Rx+: Strict chest to bar pull upsPartners alternate single reps. Metcon (Time) 3 rounds: 15 deadlifts* 12 bar over burpees 9 chest to bar pull ups *Rx: 135/95 Rx+: 225/155 10 min...Read More
