JP CrossFit – WOD Gymnastics Metcon (No Measure) Every 90 seconds, 6 rounds: Max unbroken strict pull ups Metcon Metcon (AMRAP – Reps) AMRAP X: 2-4-6-8-10 etc Kettlebell swings* Burpees V-ups 1st round = 2 min AMRAP 2nd round = 4 min AMRAP 3rd round = 6 min AMRAP Rest 2 minutes between AMRAPS *Rx...Read More

JP CrossFit – WOD Metcon Holleyman (Time) 30 Rounds for time of: 5 Wall-Ball Shots, 20# /14# 3 Handstand Push-ups 1 Power Clean, 225#/ 155#In honor of U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MT, was killed on August 30, 2004To learn more about Holleyman click here Partner Holleyman (Time) 45 rounds...Read More

JP CrossFit – WOD Metcon Metcon (Time) Teams of three! For time: 6k row Player 1 – 500m row Player 2 – 3 rope climbs* Player 3 – 1 min plank hold *Rx+ = legless, seated from the floor 28 minute time cap!Players rotate every 500 meters. Rower moves to rope climbs, climber moves to...Read More

JP CrossFit – WOD Metcon Metcon (Time) For time: 20-18-16-14-12 Pistols 30 double unders — directly into — 10-8-6-4-2 Front squats* 30 double unders *Rx = 105/80 Rx+ = 155/105 16 minute time cap!Read More

JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) AMRAP 15 12 weighted squats 9 push ups 12 shoulder to overhead 9 push ups 12 thrusters 9 push ups –3 reverse burpees on the 0,5, and 10–Read More

JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) AMRAP 18 600m run 3 rounds of 10 snatches 10 weighted lungesRead More

JP CrossFit – WOD Metcon (AMRAP – Rounds and Reps) AMRAP 20 2 rounds of Cindy –2 stair climbs– 1 Round of Cindy= 5 Pull ups 10 push ups 15 air squats rx+ weighted vestRead More

JP CrossFit – Olympic Weightlifting Gird your loins, everybody, it’s gonna be heavy today. Weightlifting Snatch (7×1) Start at 85% of your max snatch, try to get to 95% by your seventh set. Back Squat (3×1) 90-95% of your max squat Back Squat (3×2) 90% of your max squat Back Squat (1×10) 65% of your...Read More

JP CrossFit – WOD Shoulder Press (5×3) Metcon (Time) 40-30-20-10 barbell bicep curls 10-20-30-40 kettlebell Swings *Rx:35/15, 16kg/12kg **Rx+: 45/35, 24kg/16kg 11 min capRead More

JP CrossFit – WOD Metcon (3 Rounds for reps) AMRAP 5 500m row/400m run with time remaining AMRAP hang power cleans* –3 min rest– AMRAP 5 500m row/400m run with time remaining AMRAP front squats* –3 min rest– AMRAP 5 500m row/400m run with time remaining AMRAP hang squat cleans* *Rx 115/80 **Rx+155/105Your choice of...Read More