JP CrossFit – WOD Metcon (3 Rounds for reps) AMRAP 3 8 box jumps 6 OH lunges 4 chest to bar -rest 2 min- AMRAP 5 10 box jumps 8 front rack lunges 6 chest to bar -rest 2 min- AMRAP 7 12 box jumps 10 back rack lunges 8 chest to bar Rx: 75/55...Read More

JP CrossFit – Olympic Weightlifting Hang Snatch (2×1 @90%) Snatch from blocks below the knee: 3×2 @85-87%, then 2×1 @90% Snatch Pull (5×3 @100-110%) from blocks below knee Front Squat (5×2) 5×2 @90-100% of your CJ. Focus on speed Accessories four supersets: 8 box jumps (w/straight leg landing) 60 sec front plankRead More

JP CrossFit – WOD CARDI-OH-NO (3 Rounds for time) 3 rounds each for time: 500/400m row 100 double unders 400 m run -3 min rest b/w rds-29 min cap!Read More

JP CrossFit – WOD Metcon (AMRAP – Rounds and Reps) AMRAP 10 5 HSPU 10 toes to bar 15 walballs* Rx: 20/14, 10’/9′ Rx+: tall balls Strict Handstand Push-ups (5 rounds: 1 min on/1 min off Max rep strict HSPU) Today we are practicing skill work while fatigued! Pick a HARD scale for you and...Read More

JP CrossFit – WOD Metcon (4 Rounds for time) Every 4 min x 4 rounds 200 m run 12 pistols 8 deadlifts* 6 ring dips Rx: 225/155Read More

JP CrossFit – WOD Thruster (build to heavy 1 rep from floor) Metcon (Time) For time: 27 burpees over bar 12 hang squat clean thrusters 21 burpees over bar 9 hang squat clean thrusters 15 burpees over bar 6 hang squat clean thrusters 9 burpees over bar 3 hang squat clean thrusters Rx: 115/85 Rx+:...Read More

JP CrossFit – Community Metcon Metcon (3 Rounds for reps) Teams of 3! AMRAP 21: Partner A: 200m run Partner B: Active plate hold Partner C: AMRAP _______* *0:00 – 7:00 – Wall balls 7:00 – 14:00 – Sit-ups 14:00 – 21:00 – Burpees Partners rotate when Partner A returns from the run.Score is total...Read More

JP CrossFit – Community Metcon Metcon (3 Rounds for reps) Teams of 3! AMRAP 21: Partner A: 200m run Partner B: Active plate hold Partner C: AMRAP _______* *0:00 – 7:00 – Wall balls 7:00 – 14:00 – Sit-ups 14:00 – 21:00 – Burpees Partners rotate when Partner A returns from the run.Score is total...Read More

JP CrossFit – WOD Metcon Metcon (Time) 10 rounds: 3 strict pull ups 6 power cleans* 36 double unders *Rx = 115/85 Rx+ = 155/105 15 min capRead More

JP CrossFit – Olympic Weightlifting Clean and Jerk (3×1) 2x(2+2) @75-80%, then 3x(1+1) @85% Clean Pull (5×3 @90-100%) Stand on a plate Front Squat (2×4 @100-105% of your CJ) focus on speed Accessories 4 supersets: 6 jump squats @20-30% of your back squat 60 sec front plankRead More