JP CrossFit – WOD Metcon (AMRAP – Rounds and Reps) AMRAP 30: w/partner 1,000 m row 100 box steps ups 80 DB power cleans* 60 russian KBS* 40 updowns *Rx: 50/35, 16kg/12kg *Rx+: 60/40, 24kg/16kg, weighted step upsRead More

JP CrossFit – WOD Strength (Weight) Every 90s x 6 1 hang snatch pull 1 hang power snatch 1 power snatch Thresher Shark (Time) 7 Rounds: 45 double unders 9 hang power snatch (96/65) 11 min time cap!Can you go EMOM?!Read More

JP CrossFit – WOD Metcon (AMRAP – Rounds and Reps) 2 min on/1 min off for 7 rounds: AMRAP: 7 wallballs* 5 HSPU 3 front squats* -pick up where you left off- Rx: 115/80, 20/14 Rx+: 155/105, 11ft/10ft wall ball targetYou will be working through the AMRAP for 2 minutes and then rest for 1...Read More

JP CrossFit – Community Metcon (3 Rounds for reps) EMOM 21: Min 1: 45s static hold Min 2: 45s AMRAP push ups/HSPU Min 3: 45s AMRAP air squats/pistols Min 4: 45s AMRAP sit ups/v-ups Min 5: 45s AMRAPkettlebell swings Min 6: 45s AMRAP calorie row Min 7: rest Static holds: Active squat Bar hang Handstand...Read More

JP CrossFit – Community Metcon (3 Rounds for reps) EMOM 21: Min 1: 45s static hold Min 2: 45s AMRAP push ups/HSPU Min 3: 45s AMRAP air squats/pistols Min 4: 45s AMRAP sit ups/v-ups Min 5: 45s AMRAPkettlebell swings Min 6: 45s AMRAP calorie row Min 7: rest Static holds: Active squat Bar hang Handstand...Read More

JP CrossFit – WOD Weightlifting Overhead Squat Find a heavy 3! Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 8: 5 overhead squats* 5 bar over burpees 5 thrusters* 5 bar over burpees *Rx = 95/65 Rx+ = 135/95Read More

JP CrossFit – Olympic Weightlifting Pause Split Jerk Split Jerk (3×3 @ 72-82%) Push Press (3×5 @ 67%-77%) Front Squat (3×5 @ 67-77%)Read More

JP CrossFit – WOD Metcon Metcon (Time) For time: 100 double unders* 18 toes to bar 18 deadlifts(115/85) (135/95) 15 toes to bar 15 deadlifts (135/95) (155/105) 12toes to bar 12 deadlifts (155/105) (185/125) 9 toes to bar 9 deadlifts (185/125) (225/155) 6 toes to bar 6 deadlifts (205/145) (275/185) 3 toes to bar 3...Read More

JP CrossFit – WOD Metcon Metcon (Time) For time: 10-20-30 Russian kettlebell swings Russian twists 10-20-30 Pistols Push ups 10-20-30 Goblet squats Burpees *Rx = 24kg/16kg Rx+ = 32kg/24kg 21 min cap!Read More

JP CrossFit – WOD Weightlifting Oly Ladder (2 Rounds for weight) Starting with an empty barbell, EMOM for as long as possible: 1 snatch – add 5 or 10 lbs after every successful lift – upon failure, switch to cleans. Continue in this manner until failure. Your score is your final snatch weight and your...Read More