JP CrossFit – WOD Metcon Metcon (Time) 10 Rounds For Time: 3 strict pull ups 6 power cleans* 36 double unders *Rx = 155/115/105/85 17 min capRead More

JP CrossFit – WOD Weightlifting Bench Press (Find a Moderate 5×3 Bench Press) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 7: 12 wall balls* 6 v-ups *Rx = 20/14, 10’/9′ Rx+ = 11’/10′Read More

JP CrossFit – WOD Metcon Metcon (Time) 10 Rounds For Time: 3 strict pull ups 6 power cleans* 36 double unders *Rx = 155/115/105/85 17 min capRead More

JP CrossFit – WOD Metcon Metcon (Time) 10 Rounds For Time: 3 strict pull ups 6 power cleans* 30 double unders *Rx = 155/115/105/85 17 min capRead More

JP CrossFit – WOD Metcon Metcon (Time) 10 Rounds For Time: 3 strict pull ups 6 power cleans* 30 double unders *Rx = 155/115/105/85 20 min capshould be a weight you can comfortably do in 2 sets and dubs in about 20secRead More

JP CrossFit – WOD Weightlifting Shoulder Press (5×3) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 7: 12 wall balls* 6 v-ups *Rx = 20/14, 10’/9′ Rx+ = 11’/10′Read More

JP CrossFit – WOD Metcon Metcon (Time) 10 Rounds For Time: 3 strict pull ups 6 power cleans* 30 double unders *Rx = 155/115/105/85 20 min capThe weight for the power cleans should be something you can comfortably do in two sets and the double unders shouldn’t take more than 20 seconds.Read More

JP CrossFit – WOD Metcon Metcon (Time) For time: 800m run 21 overhead squats* 21 bar over burpees 400m run 15 overhead squats 15 bar over burpees 200m run 9 overhead squats 9 bar over burpees *Rx = 95/75/65/45 18 min capRead More

JP CrossFit – WOD Metcon Metcon (Time) For time: 800m run 15 overhead squats* 15 bar over burpees 400m run 12 overhead squats 12 bar over burpees 200m run 9 overhead squats 9 bar over burpees *Rx = 95/75/65/55 16 min capRead More

JP CrossFit – WOD Metcon Metcon (Time) For time: 800m run 21 hang power clean and jerks* 21 bar over burpees 400m run 15 hang power clean and jerks 15 bar over burpees 200m run 9 hang power clean and jerks 9 bar over burpees *Rx = 95/85/75/65 18 min capRead More