JP CrossFit – WOD Metcon (Time) For Time, In teams of two 20 rounds for time 12/10 cal row 10 wall balls Rx: 20/14 Rx+: Bike, Tall balls 27 min cap!Wall balls should be a weight you can do relatively unbroken. Partner A must complete both the row and the wall balls before partner...Read More

JP CrossFit – WOD Metcon (2 Rounds for reps) AMRAP 30 800m run Max unbroken kipping pull ups 800m run Max unbroken toes to bar –2 min rest– Rx: must be kipping pull ups, no butterfly Rx+: Kipping chest to bar, no butterflyScale runs to take about 4.5 min or less. Expect to get...Read More

JP CrossFit – WOD Power Snatch (Heavy single power snatch ) Metcon (AMRAP – Rounds and Reps) Death by: 20 double unders 1-2-3-4-5-6…etc power snatches Rx: 60-70% heavy single or 115/85 (whichever of the two is heavier and more appropriate) 10min cap!Every min starts off with 20 dubs, then in the remaining minute you complete...Read More

JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) AMRAP 24, in teams of 3 Partner A: 200m run or 300m row Partner B: One of the following holds for :30seconds plank hold side plank hold wall squat hold hollow hold handstand hold overhead plate hold Partner C: AMRAP 10 db snatches 8 push...Read More

JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) AMRAP 24, in teams of 3 Partner A: 200m run or 300m row Partner B: One of the following holds for :30 seconds plank hold side plank hold wall squat hold hollow hold handstand hold overhead plate hold Partner C: AMRAP 10 db snatches 8...Read More

JP CrossFit – WOD Metcon (Time) 5 Rounds for time: 10 toes to bar 15 deadlifts 20 box step ups 14min cap! Rx: 155/105 Rx+: 185/135Prioritize hard toes to bar scale over increasing in barbell weight today. Toes to bar and deadlifts in 3 sets or less.Read More

JP CrossFit – Olympic Weightlifting Split Jerk (3×3 @72-82%) from a rack Push Press (3×5 @67-77%) focus on vertical dip Front Squat (3×5 @67-77%) keep 2-3 reps in reserveRead More

JP CrossFit – WOD Back Rack Split Squats (5×3/leg ) You will complete 3 reps on one leg, switch legs, complete 3 reps on the other leg and then re-rack. Keep the same weight across sets. Go lighter than you think–this will light you up! Metcon (No Measure) 10 rounds of :10on/:20 off L-sit hold...Read More

JP CrossFit – WOD Amanda (Time) 9-7-5 reps for time of: Muscle-ups Squat snatches 135lb/95lb15min cap! Amanda Lite (Time) 9-7-5 hard pull up squat snatch @ 75-85% 1rm squat snatch 15min cap!Pull ups should be done at most as tripplees, ideally doubles and singles. Barbell weight should be done as singlesRead More

JP CrossFit – WOD Metcon (AMRAP – Rounds and Reps) AMRAP 28 with a partner, I-go-you-go 1000m row 10 rounds of 3 sandbag over the shoulder cleans 40ft sandbag shoulder walk Rx+: Assault/Echo bike, 60 calsPartners alternate rounds. You must clean the bag from the floor to your shoulder for your walk. 100m-1 rep. 1...Read More