JP CrossFit – WOD Partner Chipper (Time) For time, with a partner 50 power snatches (weight 1) 1,000m row 30 power snatches (weight 2) 1,000m row 20 power snatches (weight 3) 1,000m row 28 min cap Rx: Weight 1: 95/75/65/55 Weight 2: 115/95/75/65 Weight 3: 135/105/95/85You-go-I go styleRead More
JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) AMRAP 24 w/ a partner you go i go 50 wall balls 50 situps 50 DB snatches 50 goblet squats 50 burpeesRead More
JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) AMRAP 24 w/ a partner you go i go 50 wall balls 50 situps 50 DB snatches 50 goblet squats 50 burpeesRead More
JP CrossFit – WOD Push/Pull Superset (No Measure) Every 2 minutes x 6 sets: 3 strict presses + 10 double dumbbell bent over rows Shoulder Press (1×3) to record your strict press! Metcon (AMRAP – Rounds and Reps) AMRAP 8 2 wall walks 6 dumbbell snatches* 8 ab mat situps^ *Rx: 50/40/35/25 ^Rx+: GHD situpsRead More
JP CrossFit – WOD Is this HYROX?? (Time) For time, w/ a partner you-go-i-go 2,500/2,000M row 50 shuttle runs (down/back=1) 500 ft. weighted walking lunge 300 ft. burpee broad jump 30 min capRead More
JP CrossFit – WOD Metcon (Time) For time 10-8-6-4-2 Front squats* 20-16-12-8-4 Burpees over the bar 10-8-6-4-2 Power cleans* 16 min cap *Rx: 155/135/105/95Read More
JP CrossFit – WOD Weighted Pull-ups (EMOM x 6 3 weighted strict pull-ups ) build to a heavy 3 rep Metcon (AMRAP – Rounds and Reps) AMRAP 14 8 toes to bar 5 shoulder to overhead* 30 double unders *Rx: 95/75/65/55Read More
JP CrossFit – WOD Thruster (Heavy 1×1 or 1×2 (from the rack)) Want points? Come and Get ’em (Time) 18-15-12-9 Thrusters* Bar Over Burpees 11 min cap *Rx: 95/75/65/55This has 54 reps, which is 9 more reps then Fran. Plan on 2 sets or less. Prioritize speed and big sets.Read More
