JP CrossFit – WOD Metcon Metcon (Time) For time: 25 burpees 25 deadlifts* 25 toes to bar 150 double unders 25 toes to bar 25 deadlifts* 25 burpees *Rx = 185/125 Rx+ = 225/15518 minute time cap!Read More

JP CrossFit – WOD Weightlifting Front Squat (Find a heavy 3×2!) Metcon Metcon (Time) For time: 12 Days-style 5 goblet squats* 10 transverse wall balls* 15 Russian kettlebell swings* 20 weighted lunges* 25 v-ups *Rx = 16kg/12kg, 20/14 Rx+ = 24kg/16kg, 30/207 minute time cap!Read More

JP CrossFit – WOD Weightlifting Squat Snatch (Find a heavy single!) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 6: 1-2-3-4-5… etc Push ups Every each set: 5 box jumps* *Rx = 24″/20″Score is rounds + reps. So if you finish 6 push ups in the round of 8, your score is 7 +6. If...Read More

JP CrossFit – Community Metcon Metcon (AMRAP – Reps) AMRAP 20: Teams of 2: Player 1: 400m run Player 2: 14 weighted lunges* 14 kettlebell swings* AMRAP wall balls* *Rx = 20/14, 16kg/12kg **Rx+ = 30/20, 24kg/16kgPlayer 1 runs while Player 2 works. Wall ball until Player 1 returns, at which point you switch. Player...Read More

JP CrossFit – Community Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 16: 600m run 50 lateral hops 40 air squats 30 up downsLooks like rain but we’ll still be out there. Dress appropriately!Read More

JP CrossFit – WOD Gymnastics Weighted Pull-ups (3-3-3-3) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 15: 12 dumbbell deadlift, R side* 12 dumbbell hang clean and jerk, R side* 4 burpee box jump overs* 12 dumbbell deadlift, L side* 12 dumbbell hang clean and jerk, L side* 4 burpee box jump overs* At the...Read More

JP CrossFit – Olympic Weightlifting Warm-up Our goal today is consistency! We want perfect positioning on every single rep. Weightlifting Snatch (5×2, 80-85%) Weightlifting Clean and Jerk (5×1, 80-90%) Weightlifting Enderton Front Squat Complex 1 FS, 3 sec pause at bottom 1 FS, double bounce 1 FSOptional after-class strength work: 15 minutes to find a...Read More

JP CrossFit – WOD Metcon Metcon (Time) For time: 21-15-9 Overhead squats* 9-6-3 Bar muscle ups Rx = 115/809 minute time cap!Read More

JP CrossFit – WOD Metcon Metcon (Time) With a partner, for time: 2 rounds: 60 box jumps (24″/20″) 60 Russian kettlebell swings* 60 sit ups 500m row 1 round: 40 tall box jumps (30″/24″) 40 kettlebell swings* 40 v-ups 500m row *Rx = 24kg/16kg 25 minute time cap!Partners split work evenly, but can break it...Read More

JP CrossFit – WOD Weightlifting Shoulder Press (Find a heavy 4×5!) Metcon Squat Fundamentals (AMRAP – Rounds and Reps) As Many Rounds As Possible (AMRAP) in 10 minutes 10 Wallballs 25 Double UndersRead More