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

JP CrossFit – WOD Metcon Metcon (Time) With a 18 minute clock: 15 rounds: 3 front squats* 3 push ups 15 rounds: 3 power cleans* 3 bar over burpees With remaining time: Find a 1RM power clean *Rx = 95/65 Rx+ = 135/95Workout has two scores: – The time you finished the first portion –...Read More

JP CrossFit – Community Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 27 Partner A 500m row Partner B AMRAP 12 dumbbell deadlifts 10 step ups 12 hang cleans 10 step ups 12 db s2ohSwitch when Partner A finishes rowing. Partner A pick up where Partner B left off.Read More

JP CrossFit – Community Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 15 300m run 5 rounds 6 weighted squats 4 push ups 2 burpee tuck jumpsRead More

JP CrossFit – WOD Metcon (Time) For time 2-4-6-8-10-8-6-4-2 kettlebell swings* pistols pull ups** -1 stair run between rounds – *Rx: 16kg/12kg **Rx+: 24kg/16kg, chest to bar pull ups 13 min time cap!!Read More

JP CrossFit – Olympic Weightlifting Warm-up Focus for Week 2 is overhead position and shoulder stability Weightlifting Snatch complex (Snatch Lift Off + High Pull + Hang Snatch, 70-80%) (if you don’t have a 1RM snatch, take this time to find one, instead) Weightlifting Overhead Squat (85-90%) Weightlifting Snatch Pull (@95% with a 6-second negative)...Read More

JP CrossFit – WOD Metcon Metcon (AMRAP – Reps) With a 10 min clock 4 rounds 10 Hand stand push ups 8 Front Squats 6 burpees with time remaining AMRAP double unders *Rx: 115/80 *Rx+: 135/95Scale to have 2-3 min of dubs. 1 Round should take about 2 min.Read More

JP CrossFit – WOD Weightlifting Deadlift (4×3) Silent deadlift Metcon Metcon (Time) Accumulate 4:00 plank* –50 ft plate pinch carry every time you break– Rx: 2×35/ 2×25 Rx+: Hollow hold 😉 6 min time cap!Read More

JP CrossFit – WOD Metcon (No Measure) Part A : With a 6 min time cap 1000m row –Rest 3 min — 1000m Row (Time) Max Effort 1000m RowFor reference and record Metcon (AMRAP – Rounds and Reps) Part B: AMRAP 6 3 wall walks 12 weighted step ups * *Rx: 50/35Read More