JP CrossFit – WOD Split Squats (3×10) Each leg does a total of 30 squats Back Squat (moderate 3×10) 100 Sit-ups for time (Time) 100 sit-ups for time5 min cap!Read More

JP CrossFit – Community Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 18: 250m pirate ship row 10 reanimated zombies 31 coffin hops 10 ghost to bar 31 pumpkin tossesRead More

JP CrossFit – Olympic Weightlifting Weightlifting Snatch Work up to 50% of your opener. Take as many attempts as you need. Clean and Jerk Work up to 50% of your opener. Take as many attempts as you need. Afterbash Get your personalized warm-up strategy from Isaac.Read More

JP CrossFit – WOD Metcon Metcon (Time) For time: 10-9-8-7-6-5-4-3-2-1 Deadlifts* 1-2-3-4-5-6-7-8-9-10 Handstand push ups *Rx = 185/125 Rx+ = 225/15511 minute time cap!Read More

JP CrossFit – WOD Metcon Metcon (Time) 6 rounds: 24 double unders 12 pistols 24 double unders 12 wall balls* *Rx = 20/1415 minute time cap!Read More

JP CrossFit – WOD Weightlifting Metcon (Weight) Find a moderate complex: 1 hang power clean 1 power clean Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 14: 2-4-6-8-10 etc Box jumps* V-ups Up downs Hang power cleans* *Rx = 24″/20″, 115/80 Rx+ = 30″/24″, 155/105Read More

JP CrossFit – WOD Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 30: 50 lateral hops 3 rounds: 20 step ups* 20 sit ups 50 lateral hops 3 rounds: 20 push ups 20 shoulder taps 50 lateral hops 3 rounds: 20 air squats 20 dumbbell snatches* *Rx = 24″/20″, 50/35Read More

JP CrossFit – WOD Gymnastics Weighted Pull-ups (3-3-2-2-1-1-1-1) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 11: 9 thrusters* 6 bar over burpees — rest 1 minute — *Rx = 95/65 Rx+ = 135/95Read More

JP CrossFit – Community Metcon Metcon (3 Rounds for reps) 3 rounds, Fight Gone Bad-style: Ring rows Box jumps* Kettlebell swings* V-ups Dumbbell snatches* — rest 1 min — *Rx = 24″/20″, 20kg/16kg, 50/35Fight Gone Bad is an EMOM. Spend one minute per movement, completing as many reps as you can before moving on. Your...Read More

JP CrossFit – Community Metcon Metcon (Time) For time: With a partner: 600m run 100 lunges 100 goblet squats 100 Russian twists 100 Russian swings 600m run 22 minute soft cap!Partners run together. Split the rest of the work evenly however you like.Read More