JP CrossFit – WOD Metcon Metcon (Time) For time:    10 dumbbell overhead squats*    20 burpees    30 toes to bar    40 dumbbell snatches*    50 weighted step ups*    40 dumbbell snatches    30 toes to bar    20 burpees    10 dumbbell overhead squats *Rx = 50/35, 24″/20″ Rx+ = 60/40...Read More

JP CrossFit – Olympic Weightlifting Snatch (5×1, 75-80%) no foot no hook Clean and Jerk 5×1, 75-80% Back Squat (4×3, 83-88%) Accessories 3 Supersets: Barbell Row x10 Close-grip Push-up x15 Curls x10 Russian Twists x20/side Bent Over Row (3×10) Dumbbell CurlRead More

JP CrossFit – WOD Weightlifting Metcon (Weight) Clean Complex:    1 power clean    1 front squat    1 squat clean Metcon Metcon (Time) For time:    21-15-9       Squat cleans*       Calorie row *Rx = 75/55 Rx+ = 95/65 8 minute cap!Read More

JP CrossFit – WOD Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 12:    3-6-9-12 etc       Russian kettlebell swings*       Goblet squats*    After each round:       6 dips* *Rx = 24kg/16kg Rx+ = 32kg/24kg, 2 ring muscle upsRead More

JP CrossFit – WOD Metcon Bradshaw (Time) 10 Rounds for Time 3 Handstand Push-Ups 6 Deadlift (225/155 lb) 12 Pull-Ups 24 Double-UndersIn honor of U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, died in Kheyl, Afghanistan, on June 25th, 2009To learn more about Bradshaw click here25 minute time cap!Read More

JP CrossFit – WOD Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 16:    9 tall box jumps    9 wall balls*    1 rope climb E2MOM, 20 sit ups *Rx = 30″/24″, 20/14 Rx+ = 30/20First round of sit ups is two minutes in. Scale sit up volume to take 30-40 seconds tops.Read More

JP CrossFit – Community Metcon (Time) 4 Rounds with a 22 minute cap 75 m Run 75m Walking Lunges 75m Run 75m Up-Down Broad Jump Run the straightaways, Lunge or Jump the curves!Read More

JP CrossFit – WOD Strength Deadlift (Find a heavy 4!) Metcon Metcon (Time) For time:    21-15-9       Kettlebell swings*       Burpees *Rx = 16kg/12kg Rx+ = 24kg/16kg 7 minute time cap!Read More

JP CrossFit – Olympic Weightlifting Snatch (3×1) 3×1, 85-90% Clean and Jerk (4×1) 4×1, 85-90% Front Squat (1×1, 3×1) Work up to a top single at RPE 9, then do 3×1 at 10% less than your top set Accessories 3 Supersets: Seated Press x6 Pull-ups x7 Rear Delt Fly x10Read More

JP CrossFit – WOD Strength (Weight) Build to a heavy complex of 1 Front Squat 1 Push Press 2 Thrusters Metcon (AMRAP – Rounds and Reps) 12 Minute AMRAP 2 Thrusters 1 Toes to Bar 4 Thrusters 2 Toes to Bar 6 3 etc… Rx: 85/60 lbs Rx+: 105/75 lbsRead More