JP CrossFit – WOD Metcon (3 Rounds for reps) With a 4 minute clock 3 rounds of: 12 Dumbbell Hang Snatches* 10 Pull Ups In the time remaining: Max Calorie Row –4 min rest– With a 4 minute clock 2 rounds of: 12 Dumbbell Hang Snatches* 10 Pull Ups In the time remaining: Max Calorie...Read More
JP CrossFit – WOD Metcon (No Measure) EMOM 7 1 Pause Clean (at the knee)* 1 Hang Clean**You can decide to power or squat clean. Try to decide before hand so you can do that movement in the warm up i.e. you would do a pause squat clean if you want to squat. Feel free...Read More
JP CrossFit – WOD Metcon (No Measure) With a 25 min clock find a Heavy 1×1 Shoulder Press directly into Heavy 1×1 Push Press directly into Heavy 1×1 Push JerkNote: You can earn points from PRing any and all 3 of these movements–but you must do so in the allotted time. For large classes, the...Read More
JP CrossFit – WOD Metcon (AMRAP – Rounds and Reps) With a Partner AMRAP 12 Partner A: 10 Sandbag/D-ball squats Partner B: 8 Single Leg Squats (Pistols) 1 Rope Climb* *Rx+: Legless, no jumpPartners alternate roles after they each complete their work.Read More
JP CrossFit – WOD Warmup Metcon (Time) With a partner For Time: 2000m RowThis is meant to be a warm-up for your lift. Deadlift You may choose to either Sumo Deadlift or Conventional Deadlift. You have the option of going for a 1×1 or 1×2. Remember you can only PR what you already have recorded....Read More
JP CrossFit – Community Metcon (Time) For time w/partner you-go-i-go style 100 wall balls 100 situps 100 pushups 100 box jumps 100 kettlebell swings Every 2 minutes including the 0:00 – 8 synchro burpees 30 min cap!Read More
JP CrossFit – Community Metcon (Time) For time w/partner you-go-i-go style 100 wall balls 100 situps 100 pushups 100 box jumps 100 kettlebell swings Every 2 minutes including the 0:00 – 8 synchro burpees 30 min cap!Read More
JP CrossFit – WOD Deficit Deadlift (Every 20s x 20 sets 1 deficit deadlift @ RPE 6/7) Deadlifts on a 3″ platform.stay at the same weight for all 20 reps Metcon (Time) 10-9-8-7-6-5-4-3-2-1 Deadlifts* 1-2-3-4-5-6-7-8-9-10 Chest to bar pull ups 12 min cap *Rx: 225/185/155/105Read More
JP CrossFit – WOD Metcon (Time) Every 2:30 x 6 3 wall walks 50 double unders 10 DBall Squats* *Rx+: sandbag squatsScore is the time of your SLOWEST round Finisher (Checkmark) Tabata Abs 8x :20s on/10s off hollow rock flutter kicksRead More
