JP CrossFit – Community Metcon (Time) With a partner, Partitioned how you like, I-go-you-go 1 mile run 100 Russian Kettlebell swings 100 Up-downs 100 Ring Rows 100 Box Step ups Time cap 25 min! *partners can either run the 1 mile together or split the 1 mile with one partner running and the other resting...Read More
JP CrossFit – WOD Metcon (8 Rounds for reps) EMOM 8 2-6 strict hspu Metcon (Time) 3 Rounds for Time 400m run 12 Deadlifts 21 Box Jump Overs 15 min cap! RX: 225/185/155/125, (24″/20″) Score is total time it takes to complete work. Runs count for 2 reps (1 rep for making it out the...Read More
JP CrossFit – WOD Metcon (AMRAP – Reps) Back SQUATS E2:30 for 6 sets Set 1: 5 reps rpe 6 Set 2. 4 reps rpe 7 Set 3 3 reps rpe 8 (this is the amrap weight) Set 4: 3 reps rpe 8 Set 5 3 reps rpe 9 (heaviest set of 3) Set 6:...Read More
JP CrossFit – WOD Metcon (4 Rounds for reps) 3:00 on/ 1:00 off for 4 sets (2 sets of each – alternating): Set 1: 45 Single Unders 10 Hand Release Push-Ups AMRAP Toes to bar Set 2 : 45 Single Unders 10 Strict Toes to bar AMRAP Hand Release Push-ups Score is reps of toes...Read More
JP CrossFit – WOD Metcon (Weight) E2MOM for 5 rounds 2 Push Jerks Build in weight across sets to end in RPE 9 Push Jerk (1×2 ) For your records Metcon (Time) For Time 400m run 21 push presses* 400m run 15 push presses* 400m run 9 push presses * *Rx:105/75/65/55 11 min cap! Scoring:...Read More
JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) AMRAP 30 With a partner: 100 box jumps 100 goblet squats 100 DB snatches EMOM starting @ 0:00- burpees! Rx: 3 burpees Rx+: 5 burpees Newer folks can consider doing teams of 3 or 1 burpee.Read More
JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) AMRAP 30 With a partner: 100 box jumps 100 goblet squats 100 DB snatches EMOM starting @ 0:00- burpees! Rx: 3 burpees Rx+: 5 burpees Newer folks can consider doing teams of 3 or 1 burpee.Read More
JP CrossFit – WOD The Great White (Time) For time: 800m run 30 thrusters* 10 burpees over the bar 600m run 20 thrusters 20 burpees over the bar 400m run 10 thrusters 30 burpees over the bar 30 min cap! *Rx: 95/75/65/55 FUN FACT: Great White Sharks have a streamlined shape and powerful tails that...Read More
JP CrossFit – WOD Snatch Complex (Time) EMOM 8 1 snatch high pull+1 hang power snatch Power Snatch for reference Thresher Shark (Time) 7 Rounds For Time 45 double unders 9 hang power snatches* 13 min cap! *Rx: 95/75/65/55 FUN FACT: Thresher sharks are known for their incredibly long tails, which they use to stun...Read More
