JP CrossFit – WOD Metcon (No Measure) Back Squat Set 1: 8 reps @ moderate or (70%) Set 2: 6 reps @ heavy or (75%) Set 3: 4 reps @ heavy or 80% Set 4: AMRAP reps @ heavy or 85% (shoot for 2-4 reps) Back Squat Metcon (Time) For time : 60 wall balls*...Read More

JP CrossFit – WOD Metcon (AMRAP – Rounds and Reps) AMRAP 10: 2-4-6-8-10-12….. Toes to bar Burpee box jumps over At the end of each round: 10 ft handstand walk5ft is one rep. One wall walk is one rep.Read More

JP CrossFit – WOD Metcon (Time) With a 14 min clock: 500m row 50 kettlebell swings* 400m run With time remaining: Max clean *Rx = 16kg/12kg Rx+ = 24kg/16kgYou should only take one break at most on the kettlebell swings. Plan for 5-7 minutes to lift. CleanRead More

JP CrossFit – Community 1-Mile Run (Time) Max Effort 1-Mile Run Metcon (AMRAP – Rounds and Reps) AMRAP 10 20 kb drags 20 air squats 20 situps 20 push upsRead More

JP CrossFit – Community Metcon (AMRAP – Reps) With a 20 min clock: In teams of two, I-go-you-go: 30 rounds of: 4 dumbbell hang snatches 3 burpees With remaining time: AMRAP wall balls Rx+: Heavy wall ballsPartners switch off each round. You should have around 5 min for wall balls. Partners try to accumulate as...Read More

JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) AMRAP 15: 4-8-12-16-20 etc Deadlifts* Weighted lunges* Situps — after each round, 4 shuttle runs — Rx+: double dumbbellRead More

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JP CrossFit – Olympic Weightlifting Still time to sign up for the weightlifting meet! https://forms.gle/zeyVZRYykR5Y2eYh9 Weightlifting Snatch (9×1) Sets 1-6: Pause for 2 seconds at the knee, focus on good positioning. Start at 70% and work up to 85%. Sets 7-9: Start at 85% and work up to 90% if your form feels good. (No...Read More

JP CrossFit – WOD Metcon (AMRAP – Rounds and Reps) AMRAP 15 400m run 3 rounds of 1 rope climb 10 push ups 15 air squatsYour challenge, should you chose to accept, is to shoot for 3 full rounds! Happy Friday!Read More

JP CrossFit – WOD Metcon (Time) For time with a partner I-go-you-go 500m row 100 deadlifts* 500m row 80 hang power cleans* 500m row 60 front squats* 500m row 40 push jerks* *Rx 95/65 **Rx+: 135/95 30 min cap!!!Split the row and the reps how you like, but it must be completed as a chipper.Read More