JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) AMRAP 5 x 4 sets 12 DB snatches 12 pushups 12 goblet squats 12 burpees over the DB -rest 2 min b/w sets- Pick up where you left offRead More
JP CrossFit – WOD Competition Division: Out in the Open 2026 – Workout 3 “SMOOTH TRANSITION” Competition Division: Out in the Open 2026 – Workout 3 “SMOOTH TRANSITION” (No Measure) Part 1: 0:00-12:00 6-5-4-3 Wall Walks 16-15-14-13 Box Jump Overs (24″) Toes-to-Bars Score is time to complete the workout. If you do not finish the...Read More
JP CrossFit – WOD Overhead Squat ( ) 12 minutes to build to a heavy 1×3 Metcon (Time) 5 Rounds for time: 20 box jump overs (24”/20”) 18 abmat situps^ 16 single arm dumbbell overhead squats* *Rx: 50/40/35/25 ^Rx+: GHDs 18 min capScoring: Time it takes you to complete the workout. If you do not...Read More
JP CrossFit – WOD Metcon (Weight) Every 2 min x 4 sets: 1 snatch high-pull + 1 power snatch Building to RPE 7-8 Metcon (4 Rounds for reps) AMRAP 3 x 4 sets 10 power snatches* 10 pull-ups max burpee over the bar -rest 1 min b/w rounds- *Rx: 95/75/65/55Read More
JP CrossFit – WOD Metcon (Time) For time 800 m run (1000m row/ski, 50 cal bike) into… 8 rounds* 2 wall walks 1 rope climb into… 800 m run (1000m row/ski, 50 cal bike) *Rx+: 10 rounds 20 min cap!Read More
JP CrossFit – WOD Metcon (No Measure) EMOM 25: 1: 5 Strict pull movement (Ring rows, Bar Pull-Up, Chest-To-Bar, Ring Pull-Ups) 2: AMRAP V Ups 3: 5 Strict HSPU 4: AMRAP D-Ball Squats 5: RestScore will be based on V-Ups and D-Ball Squats V-Ups (5 Rounds for reps) D-Ball Squats (5 Rounds for reps)Read More
