JP CrossFit – WOD Metcon (3 Rounds for reps) 3 Rounds of 5 minutes on 3 minutes off: AMRAP 10 box jump overs (24”/20”) 10 dumbbell snatches* 10 single leg squats *Rx: 50/40/35/25Start the AMRAP from the start of the box jump overs for each 5 minute interval. Score is number of reps per round!Read More
JP CrossFit – WOD Skillwork (No Measure) EMOM 6 3-5 strict toes to bar Metcon (Time) For time: 10-9-8-7-6-5-4-3-2-1 Deadlifts* 1-2-3-4-5-6-7-8-9-10 Toes to bar 12 min cap! *Rx: 225/185/155/105Read More
JP CrossFit – WOD Push Press (Every 2 min x 4 sets 3 push press *building in weight* ) Metcon (Time) 3 rounds for time: 6 shoulder to overhead* 8 front rack forward step lunges* 12 burpee over the bar *Rx: 135/105/95/75 7 min cap!POP THE TOP, LIGHT THE FUSE! This is a sprint!Read More
JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) AMRAP 24 In teams of 2 Partner 1 : 400m run Partner 2: AMRAP: 14 dumbbell snatches 14 wallballs 14 burpees 14 weighted lunges Once partner 1 gets back from the run you switch! Partner 1 picks up where partner 2 left off.Read More
JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) AMRAP 24 In teams of 2 Partner 1 : 400m run Partner 2: AMRAP: 14 dumbbell snatches 14 wallballs 14 burpees 14 weighted lungesOnce partner 1 gets back from the run you switch! Partner 1 picks up where partner 2 left off.Read More
JP CrossFit – WOD Metcon (Checkmark) EMOM 24 1. 15/12 cal row 2. 12 dumbbell clean and jerks* 3. 10 burpees over the dumbbell 4. 18 situps *Rx: 50/40/35/25 Rx+: Air Bike/GHDScore today is a checkmark if you were here and worked hard it counts!Read More
JP CrossFit – WOD Warmup Metcon (No Measure) AMRAP 5 10 air squats 10 up downs 10 ground to overhead w/plate Musclebob Buffpants Vol 2 (AMRAP – Reps) Every :30sec for 20 min 1 squat snatch * *Rx: 95/65 Rx+: 135/95 Score is how many reps you’re able to successfully hitPlease note, we created this...Read More
JP CrossFit – WOD Power Clean (Take 12 min to build to a heavy power clean ) Metcon (Time) 3 Rounds for Time 25 pushups 20 kettlebell swings * 15 power cleans ** *Rx: 24/20/16/12kg **Rx: 125/105/95/65lbs 15 min cap!Read More
JP CrossFit – WOD Front Squat (3 sets: 5 front squats *building in weight* ) this is just a warmup! don’t go crazy Metcon (AMRAP – Rounds and Reps) AMRAP 12 5 chest-to-bar pull ups 25 double unders 5 front squats* 25 double unders *Rx: 185/125/105/95Read More
if you were here and worked hard it counts!Read More