JP CrossFit – WOD Metcon Metcon (Time) For time: 50 air squats 25 burpees 15 power cleans* 50 air squats 25 burpees 12 power cleans* 50 air squats 25 burpees 9 power cleans* *Rx = 95/65, 115/80, 135/95 Rx+ = 155/105, 185/125, 205/135 18 minute time cap!Read More

JP CrossFit – WOD Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 14: 9 tall box jumps* 7 kettlebell swings* 5 strict pull ups 9 tall box jumps* 7 kettlebell swings* 5 strict handstand push ups *Rx = 30″/24″, 32kg/24kgRead More

JP CrossFit – Community Metcon (6 Rounds for reps) With a 2 min clock for 6 rounds 15 box jumps 10 toes to bar AMRAP dumbbell snatches –1:30 min rest–Read More

JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) AMRAP 20 300m run 3 rounds of: 10 side lunges 10 push ups 10 clustersRead More

JP CrossFit – WOD Split Jerk (1×2) Metcon (AMRAP – Rounds and Reps) AMRAP 8: 2 wall walks* 45 double unders *Rx+ = 10 ft handstand walkRead More

JP CrossFit – Olympic Weightlifting In a 7-week strength cycle for the holidays! https://docs.google.com/document/d/1lNqkkDWqfzBFOOnmfNGn5U0Q9RMAikUW7youtvy-2TE/edit?usp=sharing Weightlifting Power Snatch (12×1) At 80% of your max power snatch. Power Clean (10×1) Part 1 of a complex: Power Clean + Power Jerk Push Jerk (10×1) Part 2 of a complex: Power Clean + Power Jerk 80% of your max...Read More

JP CrossFit – WOD Metcon (AMRAP – Rounds and Reps) AMRAP 18: 1 rope climb 14 dumbbell hang squat clean* 1 rope climb 14 weighted step ups* *Rx: 50/35, 24″/20″ Rx+: LeglessRead More

JP CrossFit – WOD Single Barbell Suitcase Deadlift (15 min to complete 3×5) 5 reps per side = 1 set . This is a new movement. Keep weight light Silent Deadlift (1×5)Read More

JP CrossFit – WOD Metcon (No Measure) 2 rounds for time of 250m row 10 weighted squats 10 shoulder to overhead 10 db thrusters 10 ring rows 6 min cap!!!You NEED to be warmed up enough for Fran. Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-upsSoft cap of 8 minutes.Read More

JP CrossFit – WOD Metcon (Time) With a partner I-go-you-go Cash in: 2000m row then Partitioned how you like: 175 Russian swings * 150 goblet squats* 125 push ups 100 v-ups *Rx: 16kg/12kg **RX+: 24kg/16kg 28 min time cap!!Read More