JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) AMRAP 20 w/ partner (you-go-I-go)) 80 wall balls 80 Russian KBS 80 situps 80 box jumps Every 2 min including the 0:00 – 10 burpees! (Together!)scale to 6 or 8 burpees if you cannot do 10 burpees in under 30ish secondsRead More
JP CrossFit – Olympic Weightlifting Metcon (Weight) E90 sec for 5 rounds 2 jerk balances (from the rack) () Metcon (Weight) E90 sec for 7 rounds 1 split jerk (from the rack) Optional Post-Class Accessories Between overhead squats, complete 10 double db bent over rows Overhead Squat (4×3 @80-85%) Bent Over RowRead More
JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) AMRAP 20 w/ partner 80 wall balls 80 Russian KBS 80 situps 80 box jumps Every 2 min including the 0:00 – 10 burpees!Read More
JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) AMRAP 20 w/ partner (you-go-I-go) 80 wall balls 80 Russian KBS 80 situps 80 box jumps Every 2 min including the 0:00 – 10 burpees! (Together!)scale to 6 or 8 burpees if you cannot do 10 burpees in under 30ish secondsRead More
JP CrossFit – WOD Deadlift (1×3 ) building to a heavy 3 rep! Metcon (AMRAP – Rounds and Reps) AMRAP 14 14 deadlifts* 14 pistols 14 pullups *225/185/155/105Stimulus- pacerRead More
JP CrossFit – WOD Deadlift (1×3 ) building to a heavy 3 rep! Metcon (AMRAP – Rounds and Reps) AMRAP 14 14 deadlifts* 14 pistols 14 push-ups *225/185/155/105Stimulus- pacerRead More
JP CrossFit – WOD Metcon (Time) 3 RFT: 15 front rack lunge* 15 burpee over the bar rest 3 min 3 RFT 15 thrusters* 15 burpee over the bar 20 min cap *Lunge: 135/95/75/65 *thruster: 95/65/55/45Stimulus: pacer LETS GO!!Read More
JP CrossFit – WOD Metcon (Time) 3 RFT: 15 front rack lunge* 15 burpee over the bar rest 3 min 3 RFT 15 thrusters* 15 burpee over the bar 18 min cap *Lunge: 135/95/75/65 *thruster: 95/65/55/45Stimulus: pacer LETS GO!!Read More
JP CrossFit – WOD Power Snatch (build to heavy 1×2) Metcon (AMRAP – Rounds and Reps) AMRAP 10 2 box jumps (24″/20″) 2 DB snatches* 20 dubs 4 BJs 4 DB snatches 40 dubs 6,6,60, 8,8,80 etc. *70/50/40/35the reps go up by 2 and the dubs go up by 20 each round! This DB should...Read More
