JP CrossFit – WOD Metcon (No Measure) For time 500m row 40 dumbbell swings 30 dumbbell snatches 20 up downs 7 min cap!! Metcon (Weight) EMOM 7 1 hang power snatch 1 power snatch Isabel (Time) For Time: 30 Snatches, 135# / 95#Shoot for a sub 5 min time. 8 min hard cap.Read More
JP CrossFit – WOD Front Rack Lunge (3×6) 6 total reps Metcon (Time) For Time: 30-20-10 front rack lunges toes to bar –50 double unders after each round– *Rx: 95/65 **Rx+:100 dubs after each round 12 min time cap!!Read More
JP CrossFit – Community Metcon (3 Rounds for reps) Fight Gone Bad Style Min 1: AMRAP wall balls* Min 2: AMRAP step ups Min 3: AMRAP dumbbell snatches* Min 4: AMRAP dumbbell plank drags Min 5: AMRAP dumbbell squat cleans Min 6: rest Rx+: 30/20, 70/50Read More
JP CrossFit – Community Metcon (5 Rounds for reps) 3:00 on, 1:00 off for 5 rounds 300m run With time remaining AMRAP : 20 lateral hops 10 lunges 10 up downs 10 russian twists Rx+: Weighted lungesKeep track of rounds and reps for each round.Read More
JP CrossFit – Olympic Weightlifting Welcome back, Swole Patrol – I hope your Thanksgiving was full of warmth, laughter, and protein! Weightlifting Clean complex (7×1) Paused Clean Pull + Paused Clean + Jerk. Start at 80% and work up to 85% of your max clean. Front Squat (4RM) Take 12 minutes to find your 4-rep...Read More
JP CrossFit – WOD Weightlifting Metcon (Weight) E90 sec for 7 rounds 1 push jerkBuild to a max push Jerk within the E90 seconds. Your score is the max weight you successfully lifted Push Jerk (1×1) Metcon (Weight) E90 for 7 rounds 1 split jerkBuild to a max split jerk within the E90 second for...Read More
JP CrossFit – WOD Metcon (No Measure) EMOM 6: With a partner (I-go-you-go): Min 1: AMRAP dips Min 2: AMRAP strict pull ups* *Rx+: Strict chest to bar pull upsPartners alternate single reps. Metcon (Time) 3 rounds: 15 deadlifts* 12 bar over burpees 9 chest to bar pull ups *Rx: 135/95 Rx+: 225/155 10 min...Read More
JP CrossFit – WOD Metcon (No Measure) EMOM 6 2 Squat and a Halfs1 rep= lower to the bottom of the squat, come back up to parallel, lower back down to bottom of squat, come back all the way up to the top of the squat. Feel free to build if you like but stay...Read More
