JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) AMRAP 21: 4-8-12-16-20…etc Dumbbell Snatches* Sit ups Box jumps* After each round pick one of the following: 200m run 15 cal row 15 cal ski 14 cal assault bike 10 cal echo bike Rx: 50/35, 24/20″For scoring, the round is the number of reps of...Read More

JP CrossFit – Olympic Weightlifting Snatch (find a heavy single) Clean and Jerk (find a heavy single) Push Press (3×2 @RPE 9) Accessories Hanging Leg Raises 3×10Read More

JP CrossFit – WOD Deadlift (Work up to a Heavy 1×2 Full reset between reps) Metcon (AMRAP – Reps) Teams of 2! AMRAP 10: P1: 250m row P2: AMRAP push upsPlayer 2 gets as many push ups as they can while Player 1 rows. Once P1 finishes their row, players switch. P1 continues counting push...Read More

JP CrossFit – WOD Tempo Strict Pull Ups (No Measure) EMOM 6 1x Tempo Strict Pull Up 5 sec ascent 5 sec hold 5 sec descent Rx+: Weighted Pull Up Metcon (Time) For Time: 400m run 22 Pistols 44 Situps 16 Pistols 32 Situps 10 Pistols 20 Situps 400m run Time Cap 11 minRead More

JP CrossFit – WOD Metcon (Time) For Time: 10 Power Cleans 100 Double-Unders 8 Power Cleans 80 Double-Unders 6 Power Cleans 60 Double-Unders 4 Power Cleans 40 Double-Unders 2 Power Cleans 20 Double-Unders *Rx = 135/95 Rx+ = 185/125 Time Cap 12 minRead More

JP CrossFit – WOD The Limit Does Not Exist (No Measure) EMOM 24: MIN 1: AMRAP rope climbs MIN 2: Rest MIN 3: AMRAP wall balls* MIN 4: Rest *Rx: 20/14Record how many reps of rope climbs and wall balls you get each round and try and keep them consistent or get more reps each...Read More

JP CrossFit – WOD Overhead Squat (Heavy 1×1 from the floor!) Metcon (AMRAP – Reps) AMRAP 12: 1 overhead squat 10 burpee box jumps 2 overhead squats 10 burpee box jumps 3 overhead squats 10 burpee box jumps … Continue until time expires, adding 1 overhead squat each round. Rx: 80% of your heavy OHS...Read More

JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) AMRAP 18 In teams of 3: Partner A: 250m row Partner B: AMRAP 6 db deadlifts 6 db squats 6 db shoulder to overheads 6 db clusters Partner C: restRead More

JP CrossFit – WOD Cardio Painz (Time) Level 3 2000m row 1 mile run 300 double unders Level 2* 2000m row 1 mile run 100 double unders Level 1* 1500m row 1000m run 200 single unders *Level 1 & 2 complete in any order Level 3: complete as written 24 min cap!!Read More

JP CrossFit – Olympic Weightlifting Hang Power Snatch (5×2 @55-60%) hang above knee Front Squat (3×2 @RPE 8) focus on speed Clean Pull (5×3 @100%) Split Squats (3×6) front foot elevated, 6/sideRead More