JP CrossFit – Community Metcon Metcon (AMRAP – Reps) AMRAP 20: Teams of 2: Player 1: 400m run Player 2: 14 weighted lunges* 14 kettlebell swings* AMRAP wall balls* *Rx = 20/14, 16kg/12kg **Rx+ = 30/20, 24kg/16kgPlayer 1 runs while Player 2 works. Wall ball until Player 1 returns, at which point you switch. Player...Read More

JP CrossFit – Community Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 16: 600m run 50 lateral hops 40 air squats 30 up downsLooks like rain but we’ll still be out there. Dress appropriately!Read More

JP CrossFit – WOD Gymnastics Weighted Pull-ups (3-3-3-3) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 15: 12 dumbbell deadlift, R side* 12 dumbbell hang clean and jerk, R side* 4 burpee box jump overs* 12 dumbbell deadlift, L side* 12 dumbbell hang clean and jerk, L side* 4 burpee box jump overs* At the...Read More

JP CrossFit – Olympic Weightlifting Warm-up Our goal today is consistency! We want perfect positioning on every single rep. Weightlifting Snatch (5×2, 80-85%) Weightlifting Clean and Jerk (5×1, 80-90%) Weightlifting Enderton Front Squat Complex 1 FS, 3 sec pause at bottom 1 FS, double bounce 1 FSOptional after-class strength work: 15 minutes to find a...Read More

JP CrossFit – WOD Metcon Metcon (Time) For time: 21-15-9 Overhead squats* 9-6-3 Bar muscle ups Rx = 115/809 minute time cap!Read More

JP CrossFit – WOD Metcon Metcon (Time) With a partner, for time: 2 rounds: 60 box jumps (24″/20″) 60 Russian kettlebell swings* 60 sit ups 500m row 1 round: 40 tall box jumps (30″/24″) 40 kettlebell swings* 40 v-ups 500m row *Rx = 24kg/16kg 25 minute time cap!Partners split work evenly, but can break it...Read More

JP CrossFit – WOD Weightlifting Shoulder Press (Find a heavy 4×5!) Metcon Squat Fundamentals (AMRAP – Rounds and Reps) As Many Rounds As Possible (AMRAP) in 10 minutes 10 Wallballs 25 Double UndersRead More

JP CrossFit – WOD Metcon Metcon (Time) With a 18 minute clock: 15 rounds: 3 front squats* 3 push ups 15 rounds: 3 power cleans* 3 bar over burpees With remaining time: Find a 1RM power clean *Rx = 95/65 Rx+ = 135/95Workout has two scores: – The time you finished the first portion –...Read More

JP CrossFit – Community Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 27 Partner A 500m row Partner B AMRAP 12 dumbbell deadlifts 10 step ups 12 hang cleans 10 step ups 12 db s2ohSwitch when Partner A finishes rowing. Partner A pick up where Partner B left off.Read More

JP CrossFit – Community Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 15 300m run 5 rounds 6 weighted squats 4 push ups 2 burpee tuck jumpsRead More