JP CrossFit – WOD Metcon (No Measure) EMOM 6 2 Squat and a Halfs1 rep= lower to the bottom of the squat, come back up to parallel, lower back down to bottom of squat, come back all the way up to the top of the squat. Feel free to build if you like but stay...Read More

JP CrossFit – WOD Metcon (AMRAP – Rounds and Reps) AMRAP 14: Your choice of cardio movement 3 bar muscle ups 3 squat snatches* *Rx: 95/65 Rx+: 135/95 Cardio Options: 200m run 250m row 250m ski 12/9 calorie bikeRead More

JP CrossFit – Community Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 20: Main course: 20 sit-ups 15 kettlebell swings 10 burpees +choose a side! Sides: 10 pull-ups 10 toes-to-bar 10 box jumps 10 push-ups 10 wall balls 10 cal row 10 cal bike 10 cal ski 10 stair runs 10 HSPU/DB push press –...Read More

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JP CrossFit – Community Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 20: Main course: 20 sit-ups 15 swings 10 burpees +choose a side! Sides: 15 push-ups 15 dumbbelll shoulder to overhead 15 dumbbell snatches 15 goblet squats 15 weighted lunges 15 dumbbell clean and jerks – 2 min rest – Choose a dessert cashout!...Read More

JP CrossFit – WOD Weightlifting Overhead Squat (3×6!) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 10: 9 overhead squats* 35 double unders *Rx = 75/55 Rx+ = 115/80Read More

JP CrossFit – WOD Metcon Metcon (Time) 2 rounds: 25 box jump overs* 25 toes to bar 25 kettlebell swings* 25 sit ups 25 weighted step ups* 25 Russian twists* 25 transverse wall balls* 25 up downs *Rx = 24″/20″, 24kg/16kg, 50/35, 20/14 Rx+ = 30 reps each 23 minute cap!All the things! Step ups...Read More

JP CrossFit – WOD Weightlifting Metcon (Weight) EMOM 9: 1 clean and jerk Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 7: 3 clean and jerks* 5 front squats* 7 bar over burpees *Rx = 115/80 Rx+ = 155/105Read More

JP CrossFit – Community Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 24: Teams of 3: 15 synchro push ups 18 synchro lunges 21 synchro sit ups After each round, each partner rows 250m, one at a time. A medball is held overhead by another partner. Third partner rests. At the 24:00, synchro high fivesRead More

JP CrossFit – WOD 1000M Ski Erg (Time) 1000m Seated Ski Erg (Time)Read More