JP CrossFit – WOD Metcon (4 Rounds for time) Every 4 min x 4 rounds 200 m run 12 pistols 8 deadlifts* 6 ring dips Rx: 225/155Read More

JP CrossFit – WOD Thruster (build to heavy 1 rep from floor) Metcon (Time) For time: 27 burpees over bar 12 hang squat clean thrusters 21 burpees over bar 9 hang squat clean thrusters 15 burpees over bar 6 hang squat clean thrusters 9 burpees over bar 3 hang squat clean thrusters Rx: 115/85 Rx+:...Read More

JP CrossFit – Community Metcon Metcon (3 Rounds for reps) Teams of 3! AMRAP 21: Partner A: 200m run Partner B: Active plate hold Partner C: AMRAP _______* *0:00 – 7:00 – Wall balls 7:00 – 14:00 – Sit-ups 14:00 – 21:00 – Burpees Partners rotate when Partner A returns from the run.Score is total...Read More

JP CrossFit – Community Metcon Metcon (3 Rounds for reps) Teams of 3! AMRAP 21: Partner A: 200m run Partner B: Active plate hold Partner C: AMRAP _______* *0:00 – 7:00 – Wall balls 7:00 – 14:00 – Sit-ups 14:00 – 21:00 – Burpees Partners rotate when Partner A returns from the run.Score is total...Read More

JP CrossFit – WOD Metcon Metcon (Time) 10 rounds: 3 strict pull ups 6 power cleans* 36 double unders *Rx = 115/85 Rx+ = 155/105 15 min capRead More

JP CrossFit – Olympic Weightlifting Clean and Jerk (3×1) 2x(2+2) @75-80%, then 3x(1+1) @85% Clean Pull (5×3 @90-100%) Stand on a plate Front Squat (2×4 @100-105% of your CJ) focus on speed Accessories 4 supersets: 6 jump squats @20-30% of your back squat 60 sec front plankRead More

JP CrossFit – WOD Weightlifting Shoulder Press (5×3) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 7: 12 wall balls* 6 v-ups *Rx = 20/14, 10’/9′ Rx+ = 11’/10′Read More

JP CrossFit – WOD Metcon Metcon (Time) For time: 800m run 21 hang power clean and jerks* 21 bar over burpees 400m run 15 hang power clean and jerks 15 bar over burpees 200m run 9 hang power clean and jerks 9 bar over burpees *Rx = 95/65 18 min capRead More

JP CrossFit – WOD Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 24, with a partner: Player 1: 4-8-12-16-20 etc Lunges Sit ups Kettlebell deadlifts* Up downs Player 2: AMRAP meter row *Rx = 24kg/16kg Rx+ = 32kg/24kg Partners switch every 2:00. Don’t reset your rower when you switch! Your scores will be both the...Read More

JP CrossFit – WOD Metcon Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about Murph click hereRemember,...Read More