JP CrossFit – WOD Thruster (Every 2 min x 7 sets: 1 thruster *building to heavy) Metcon (Time) 5 Rounds for Time 12 thrusters* 12 chest to bar pull-ups 12 min cap *Rx: 95/75/65/55Read More
JP CrossFit – WOD Skill work (Time) Take 8 min to establish a max effort handstand hold- can be freestanding or on the wall Metcon (4 Rounds for reps) EMOM 16 1. 6 shuttle runs 2. 8 sandbag cleans 3. max distance HS walk 4. restRead More
JP CrossFit – WOD Metcon (AMRAP – Rounds and Reps) AMRAP 24 400m run or 500m row/ski or 25 cal bike 12 deadlifts* 16 burpees over the bar *Rx: 225/185/155/105 Bad Weather Workout (AMRAP – Rounds and Reps) AMRAP 24 With a partner (you-go-I-go) 1,000m row or 50 cal bike 24 deadlifts* 32 burpees over...Read More
JP CrossFit – WOD Metcon (Time) For time 100 wall balls* 100 pushups 100 dumbbell snatches* partition however you want! 22 min cap *Rx: (20/14lbs), 50/40/35/25lbs Curls for the Squirrels (Time) For time: 16-14-12-10-8-6 Unbroken: Hang muscle cleans Strict press Rx = 45/35 5 min time cap! One rep is both the clean and the...Read More
JP CrossFit – WOD Strength (Weight) Every 2 min x 6 sets 1 hang squat clean+ 1 squat clean *building to heavy complex Metcon (AMRAP – Rounds and Reps) AMRAP 9 8 hang power cleans* 30 double unders *Rx:95/75/65/55Read More
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 – 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
