JP CrossFit – WOD Metcon (6 Rounds for reps) 90 seconds on/90 seconds off for 6 rounds 12/15 cal row max rep burpee box jump overs in remaining time (24”/20”) Tabata Abs! (No Measure) 1. hollow rocks 2. sit upsRead More

JP CrossFit – WOD Weighted Pull-ups (5×3 – building in weight) Metcon (Time) 5 rounds for time 30 air squats 16 single arm alternating devils press* 2 rope climbs 16 min cap! *Rx: 50/35/25/20Read More

JP CrossFit – WOD Metcon (AMRAP – Rounds and Reps) Metcon: AMRAP 3 x 5 sets 8 wall balls (20/14)* 8 d-ball cleans to shoulder* 30 double unders -rest 90 seconds between sets- *Rx+: tall balls, 30/100lb sandbagRead More

JP CrossFit – Community Metcon (Time) For time: With a partner, I-go-you-go 800m run (together) 80 air squats 80 box jumps 80 ab mat situps 80 russian kettlebell swings 80 pushups 1,000m row 30 min cap!Read More

JP CrossFit – Community Metcon (Time) For time: With a partner, I-go-you-go 800m run (together) 80 air squats 80 box jumps 80 ab mat situps 80 russian kettlebell swings 80 pushups 1,000m row 30 min cap!Read More

JP CrossFit – WOD Shoulder Press (E2MOM for 5 sets Set 1:4 strict press @ (RPE 7) Set 2: 3 strict press @ RPE 8) Set 3: 3 strict press @ (RPE 9) Set 4: 3 rep max test Set 5: extra set for redo or increase ) Metcon (AMRAP – Rounds and Reps) AMRAP...Read More

JP CrossFit – WOD Metcon (6 Rounds for reps) EMOM 24 1. 10 chest to bar pull-ups 2. 12/10 calorie row 3. max burpees over the rower 4. RestRead More

JP CrossFit – WOD Metcon (AMRAP – Reps) EMOM 8 1 power clean (building to heavy) rest 2 min AMRAP 4 x 5 rounds 500m run max power cleans (70% of heavy single)Read More

JP CrossFit – WOD Front Squat (E3MOM for 5 sets Set 1:3 front squats @ (RPE 6-7) Set 2: 3 front squats @ (RPE 8-9) Set 3: 3 front squats @ (RPE 9) Set 4: 3 rep max test Set 5: extra set for redo or increase) Metcon (Time) 5 rounds for time 50 double...Read More

JP CrossFit – WOD Metcon (Time) For time: 100 toes to bar 100 dumbbell snatches* 100 box jumps (24”/20”) *partition however you want!* 20 min cap! *Rx: 60/50/35/25 Rx+: unpartitionedRead More