JP CrossFit – WOD Hang Squat Clean (moderate to heavy 1×3) Metcon (Time) 5 Rounds for time 12 hang squat cleans* 20 box jump overs* *Rx: 105/75, 24”/20” Rx+: 135/95 16 min cap!Read More

JP CrossFit – Olympic Weightlifting Snatch (5 x 1 at 60-65%) Clean and Jerk (5 x 1 @60-65%)Read More

JP CrossFit – WOD Metcon (AMRAP – Reps) AMRAP 10 3 kb swings* 3 dips 3 burpees 6 kb swings 6 dips 6 burpees etc… *Rx: 16kg/12kg Rx+: 24kg/16kg Curls for the Squirrels (Time) For time: 16-14-12-10-8-6 Unbroken: Hang muscle cleans Strict press Rx = 45/35 5 min time cap! One rep is both the...Read More

JP CrossFit – WOD Back Squat (heavy 1×5) Finisher (Time) Finisher: 21 cal bike 15 cal row 9 burpeesno holding back here!! you have my permission to go full-dummy!Read More

JP CrossFit – WOD Metcon (AMRAP – Rounds and Reps) AMRAP 24 15 thrusters* 400 m run 15 chest to bar -rest 1 min- Rx: 95/65Read More

JP CrossFit – WOD Metcon (6 Rounds for reps) 6 sets 2 min on/2 min off 12/10 cal row 20 crossovers max distance HS walk Rx+: 15/12 cals5ft = 1 repRead More

JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) AMRAP 21: 4-8-12-16-20…etc Dumbbell Snatches* Sit ups Box jumps* After each round pick one of the following: 200m run 15 cal row 15 cal ski 14 cal assault bike 10 cal echo bike Rx: 50/35, 24/20″For scoring, the round is the number of reps of...Read More

JP CrossFit – Olympic Weightlifting Snatch (find a heavy single) Clean and Jerk (find a heavy single) Push Press (3×2 @RPE 9) Accessories Hanging Leg Raises 3×10Read More

JP CrossFit – WOD Deadlift (Work up to a Heavy 1×2 Full reset between reps) Metcon (AMRAP – Reps) Teams of 2! AMRAP 10: P1: 250m row P2: AMRAP push upsPlayer 2 gets as many push ups as they can while Player 1 rows. Once P1 finishes their row, players switch. P1 continues counting push...Read More

JP CrossFit – WOD Tempo Strict Pull Ups (No Measure) EMOM 6 1x Tempo Strict Pull Up 5 sec ascent 5 sec hold 5 sec descent Rx+: Weighted Pull Up Metcon (Time) For Time: 400m run 22 Pistols 44 Situps 16 Pistols 32 Situps 10 Pistols 20 Situps 400m run Time Cap 11 minRead More