JP CrossFit – Community Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 18: 30 transverse wall balls* 30 medball sit ups* 20 double dumbbell shoulder to overhead* 20 weighted step ups* At some point in the workout, you must complete 500m on the ski erg! *Rx = 20/14, 2×35/2×20Read More

JP CrossFit – Community Metcon Metcon (Time) For time: 300m run 30 burpees 30 jump lunges 30 jump squats 300m run 30 burpees 30 lunges 30 air squats 300m run Rx+ = jump movements lastRead More

JP CrossFit – Olympic Weightlifting Sign up for our All Hallows Eve Weightlifting Spooktacular! https://forms.gle/zeyVZRYykR5Y2eYh9 Weightlifting Clean complex (6×2) Clean + Front Squat + Jerk Start at 70% of your Clean & Jerk and work your way up to 80% over the course of your six sets. Power Snatch (6×1-2) Sets 1-2) Doubles at 75%...Read More

JP CrossFit – WOD Metcon Cindy Full of Grace (Time) 3 cycles, for time: 3 rounds of Cindy 10 clean and jerks* *Rx = 135/95 Cindy: 5 pull ups 10 push ups 15 air squatsRead More

JP CrossFit – WOD Metcon Metcon (5 Rounds for reps) EMOM 20: Min 1: 50 double unders (Rx+ = 80 reps) Min 2: 2 ring muscle ups (Rx+ = 4 reps) Min 3: AMRAP calorie row Min 4: restRead More

JP CrossFit – WOD Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 15: 400m run 5 rounds: 5 heavy wall balls* 3 bar over burpees 1 power snatch* Rx = 30/20, 135/95Read More

JP CrossFit – WOD Metcon Metcon (Time) For time: 21-15-9 Box jumps* Weighted lunges* Toes to bar — rest 2 min — 15-12-9 Box jumps* Weighted lunges* Handstand push ups *Rx = 24″/20″, 50/3518 min time cap!Read More

JP CrossFit – WOD Metcon Metcon (No Measure) AMRAP 5: 2-4-6-8-10 etc Kettlebell swings Goblet squats Weightlifting Metcon (No Measure) Front squat: Set 1: 10 reps @ moderate or 60% Set 2: 8 reps @ moderate or 70% Set 3: 6 reps @ heavy or 75% Set 4: AMRAP @ heavy or 80%As with the...Read More

JP CrossFit – Community Metcon Metcon (3 Rounds for reps) EMOM 18: 1: AMRAP ring rows 2: AMRAP box jump overs 3: AMRAP push ups 4: AMRAP wall balls 5-6: restRead More

JP CrossFit – Community Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 21: Teams of 3: P1: 300m run P2: 32 swings 24 lunges 16 burpees P3: restRead More