JP CrossFit – WOD Metcon Metcon (Time) For time: 10-20-30 Dumbbell squats* After each set: 16 dumbbell hang clean and jerks 24 lateral hops *Rx = 50/35 Rx+ = 70/508 min time cap! Weightlifting Clean (Find a heavy single!)Read More

JP CrossFit – WOD Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 21: 400m run 24 sit ups 16 box jump overs* 1 rope climb *Rx = 24/20Read More

JP CrossFit – WOD Weightlifting Metcon (Weight) Every 90 seconds, 6 rounds 1 hang power snatch 1 overhead squat 1 snatch balance 1 squat snatch Metcon Metcon (Time) For time: 21-15-9 Overhead squats* Toes to bar *Rx = 95/65 7 minute time cap!Read More

JP CrossFit – WOD Weightlifting Shoulder Press (Find a heavy 3×5!) Metcon Metcon (4 Rounds for reps) With a running clock: 0:00 – 2:00: Double unders (Rx=30, Rx+ = 60) AMRAP wall balls* — rest 2 minutes — 4:00 – 6:00: Double unders (40/80) AMRAP wall balls* — rest 2 minutes — 8:00 – 10:00:...Read More

JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) With an 18 min clock Cash in: 100 lateral hops with remaining time AMRAP: 100ft plate pinch carry 20 wall balls 20 situps 20 dumbbell hang cleans 100ft weighted lunge *Rx+: Overhead walking lungeEach length is 1 rep.Read More

JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) AMRAP 14 20 dumbbell snatches 8 shuttle runs 20 goblet squats 8 shuttle runs 20 shoulder to overhead 8 shuttle runsRead More

JP CrossFit – WOD Sumo Deadlift (Find a moderate triple ) 100 KBS for time (Time) For time: 100 kettlebell swings* *Rx: 16kg/12kg Rx+: 24kg/16kg 6 min time cap!Read More

JP CrossFit – Olympic Weightlifting Weightlifting Snatch Three attempts at a 1RM Clean and Jerk Three attempts at a 1RM Olympic Lifting Total (Total Weight) Snatch (1 Rep Max)Clean and Jerk (1 Rep Max)Read More

JP CrossFit – WOD CrossFit Virtual Games Event 3 (Time) 10-9-8-7-6-5-4-3-2-1 thrusters* wall walks 20 min time cap! Rx:95/65 Games Level: 185/135For a scaled wall walk use the official wall walk scale. You may also start on a lower round, or repeat a rep-scheme multiple times i.e. 5-5-4-4-3-2-1Read More

JP CrossFit – WOD Metcon (Time) For time: 2 rounds: 800m row or run 3 rounds: 10 v ups 10 pistols* Cash out: 150 dubs 😉 *Rx+: Weighted pistol 35/20 19 minute time cap!You must row once and run once.Read More