JP CrossFit – Community Metcon Metcon (5 Rounds for reps) 5 rounds: With a 3:00 clock: 300m run 20 air squats AMRAP push ups — Rest 1 minute — Rx+ = weight vest!Read More

JP CrossFit – WOD Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 12: 5 handstand push ups 8 weighted step ups* 25 double unders *Rx = 50/35, 24″/20″Read More

JP CrossFit – Olympic Weightlifting The olympics are over… but it’s only three years until the next one! Weightlifting Hang Snatch (6×1) Start at 80% of your heaviest snatch and work up to 85%. Weightlifting Overhead Squat (3×3) 85% of your heaviest overhead squat. If this is a big jump from the snatches you just...Read More

JP CrossFit – WOD Weightlifting Front Squat (Find a single heavy! Fun!) Metcon Metcon (AMRAP – Rounds and Reps) Death by: 2 dumbbell snatches* 1 burpee *Rx = 50/35Death By is an EMOM. Add 2 snatches and 1 burpee every minute until the work can no longer be completed within that minute. Min 1: 2...Read More

JP CrossFit – WOD Weightlifting Metcon (No Measure) E2MOM 8: 6 deadlifts 4 hang power cleans 2 push jerks Metcon DT (Time) 5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power Cleans, 155# / 105# 6 Push Jerks, 155# / 105#In honor of USAF SSgt Timothy P. Davis, 28, who was killed...Read More

JP CrossFit – WOD Metcon Metcon (Time) For time: 2 rounds: 200m run 21 box jumps 15 v-ups 9 overhead squats* 2 rounds: 200m run 15 v-ups 9 overhead squats* 2 rounds: 200m run 9 overhead squats* 21 min cap *Rx = 95/65Read More

JP CrossFit – WOD Weightlifting Metcon (Weight) Every 90 seconds, 8 rounds: 1 cluster 1 thruster Metcon (AMRAP – Rounds and Reps) AMRAP 7: 1-2-3-4-5-6 etc. Thrusters* Pull ups *Rx = 95/65Read More

JP CrossFit – Community Metcon Metcon (Time) For time: 800m run 1 round 600m run 2 rounds 400m run 3 rounds 200m run 4 rounds 26 minute time cap! One round: 10 box jumps 8 air squats 6 push ups Rx+: 10 tall box jumps 8 pistols 6 handstand push upsRead More

JP CrossFit – Community Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 25: Teams of 3 Player 1: 300m run Player 2: AMRAP 10 burpees 20 clean and jerks 30 backstep lunges 40 shoulder taps 50 lateral hops Player 3: Active squat holdPlayer 1 runs while Player 2 aMRAPs and Player 3 squats. When the...Read More

JP CrossFit – WOD Weightlifting Metcon (No Measure) E2MOM 10: 3 front squats Front Squat (From the EMOM) Metcon Red Rover (Time) 15 rounds: 4 toes to bar 6 wall balls* *Rx = 20/14Wall balls must be performed against the grey wall for Rx!Read More