JP CrossFit – WOD Metcon (5 Rounds for reps) With a 3 min clock: 200m weighted carry* With time remaining: AMRAP power cleans 95/65 –2 min rest — With a 3 min clock: 200m weighted carry With time remaining: AMRAP power cleans 115/80 –2 min rest — With a 3 min clock: 200m weighted carry...Read More

JP CrossFit – Community Metcon (Time) For Time: 9-8-7-6-5-4-3-2-1 dumbbell thrusters* push ups –2 min rest– 1-2-3-4-5-6-7-8-9 dumbbell squat cleans* pull ups *Rx: 50/35 **Rx+: 2×50’s/ 2×35’sRead More

JP CrossFit – Community Metcon Loredo (Time) 6 Rounds for time of: 24 Squats 24 Push-ups 24 Walking Lunge Steps 400m RunIn honor of U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, was killed on June 24, 2010To learn more about Loredo click hereRead More

JP CrossFit – Community Metcon Metcon (Time) For time: 42 dumbbell snatches 42 goblet squats 42 sit ups 900m run 30 dumbbell snatches 30 goblet squats 30 sit ups 600m run 18 dumbbell snatches 18 goblet squats 18 sit ups 300m runRead More

JP CrossFit – WOD Weightlifting Metcon (Weight) 12 minutes to complete the following complex 5-6 times: 3 push press 3 push jerksKeep the weight moderate and save some juice for the workout! Metcon Metcon (Time) For time: 50-30-10 Shoulder to overhead* Burpees *Rx = 45/35 Rx+ = 75/5516 minute time cap!Read More

JP CrossFit – Olympic Weightlifting Weightlifting Hang Snatch (6×2) 75% of your max snatch Front Squat (6×1) EMOM 6 at 85-88% of your max front squat Afterbash Deficit Deadlift (3×8) Deadlifts on a 3″ platform.55-60% of your 1RM deadlift. Stand on a plate to create a deficit and keep your back flat!Read More

JP CrossFit – WOD Metcon Metcon (AMRAP – Reps) AMRAP 5: 3-6-9-12-15 etc Dumbbell snatches* Wall balls* *Rx = 50/35, 20/143 – 6 reps 6 – 18 reps 9 – 36 12 – 60 15 – 90 18 – 126 Weightlifting Back Squat (Find a heavy 5×1!)Read More

JP CrossFit – WOD Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 15: 3 strict handstand push ups 9 tall box jumps* 9 v-ups 9 Russian swings* 25 double unders *Rx = 30″/24″, 24kg/16kg Rx+ = 32kg/24kgRead More

JP CrossFit – WOD Metcon Metcon (Time) For time: 800m run 3 rounds: 15 deadlifts* 6 bar muscle ups 800m run *Rx = 185/125 Rx+ = 225/155No time cap, but scale so that the runs take 3:30-5:00 tops, and the work indoors takes 5:00-7:00. Ideally this will take 13-18 minutes.Read More

JP CrossFit – WOD Weightlifting Metcon (Weight) Every 90 seconds, 6 rounds: 1 power clean 1 paused dip 1 jerk Metcon Metcon (Time) With a partner: For time: 30 clean and jerks (95/65) 24 clean and jerks (115/80) 18 clean and jerks (135/95) 12 clean and jerks (155/105) 6 clean and jerks (185/125) Partners do...Read More