JP CrossFit – WOD Metcon (No Measure) 5×5 Bench press –5 hard ring rows after each working set– Bench Press Metcon (No Measure) With an 8 min clock your choice of: 1) 30 single unders for time 2) 30 double unders for time 3) 30 cross over single unders for timeYou get as many attempts...Read More

JP CrossFit – WOD Announcement Sorry it looks like we’re doing a ton of workouts but we’re not! You get to choose between the run version and the row version. There is an Rx+ option for the run and not for the row. There are multiple inputs in case you don’t have previous histories for...Read More

JP CrossFit – WOD Metcon (No Measure) Handstand walk skill practice time: For athletes with Handstand walk: -max distance unbroken hsw (5ft increments) -hsw turning practice -hsw plate obstacle walk For athletes without HSW yet -box around the worlds (5 reps) -5×10 shoulder taps -10x kick ups Max Distance Handstand Walk Every 5ft unbroken counts....Read More

JP CrossFit – Community Metcon Metcon (AMRAP – Rounds and Reps) 25 min AMRAP: 30 kettlebell swings 20 backstep lunges 10 push ups X Choose for X: 500m row 400m run 80 double unders 1 mile assault bike 1.6K echo bike Rx = 16kg/12kg Rx+ = 24kg/16kg, HSPUYou must do each cardio element at least...Read More

JP CrossFit – Community Metcon (Time) 3 Rounds for time of 300m run at moderate pace 30 air squats 20 lunges 10 burpees 300m as fast as you canMake sure to do a warm up run and warm up all the movements before you start!Read More

JP CrossFit – WOD Bat Wings (AMRAP – Rounds) Every :30 seconds, 40 rounds: 2 power cleans* 1 push jerk* 10 double unders *Rx = 95/65 Rx+ = 135/95Score is TOTAL ROUNDS SUCCESSFULLY COMPLETED, with a max possible score of 40. If you get the 3 barbell reps and 10 double unders done in 30...Read More

JP CrossFit – Olympic Weightlifting Snatch (1RM) Clean and Jerk (1RM)Read More

JP CrossFit – WOD Deadlift (Find a Heavy 1×5) Metcon (Time) 3 rounds for time: 400 meter Run 40 Sit-Ups* 10 Deadlifts* *Rx = 185/125 Rx+ = 225/155, 25 GHD situps Time Cap: 16 MinutesGo for 60-70% of what you reached in the 1×5 DeadliftRead More

JP CrossFit – WOD Metcon (No Measure) EMOM 16: 1 – 2 ring muscle ups AMRAP burpees 2 – rest 3 – 2 ring muscle ups AMRAP wall balls* 4 – rest *Rx = 20/14Sub 4 dips for 2 RMU. Burpees (4 Rounds for reps) Wall Balls (4 Rounds for reps)Read More

JP CrossFit – WOD Max Height Box Jump Record height in inches as reps completed Metcon (Time) For time: 10-9-8-7-6-5-4-3-2-1 Box Jumps Pull Ups Time Cap: 10 Minutes Rx: 24/20 Rx+: Chest to Bar Pull-upsRead More