JP CrossFit – WOD Bat Wings (AMRAP – Rounds) Every :30 seconds, 40 rounds: 2 power cleans* 1 push jerk* 10 double unders *Rx = 95/65 Rx+ = 135/95Score is TOTAL ROUNDS SUCCESSFULLY COMPLETED, with a max possible score of 40. If you get the 3 barbell reps and 10 double unders done in 30...Read More

JP CrossFit – Olympic Weightlifting Snatch (1RM) Clean and Jerk (1RM)Read More

JP CrossFit – WOD Deadlift (Find a Heavy 1×5) Metcon (Time) 3 rounds for time: 400 meter Run 40 Sit-Ups* 10 Deadlifts* *Rx = 185/125 Rx+ = 225/155, 25 GHD situps Time Cap: 16 MinutesGo for 60-70% of what you reached in the 1×5 DeadliftRead More

JP CrossFit – WOD Metcon (No Measure) EMOM 16: 1 – 2 ring muscle ups AMRAP burpees 2 – rest 3 – 2 ring muscle ups AMRAP wall balls* 4 – rest *Rx = 20/14Sub 4 dips for 2 RMU. Burpees (4 Rounds for reps) Wall Balls (4 Rounds for reps)Read More

JP CrossFit – WOD Max Height Box Jump Record height in inches as reps completed Metcon (Time) For time: 10-9-8-7-6-5-4-3-2-1 Box Jumps Pull Ups Time Cap: 10 Minutes Rx: 24/20 Rx+: Chest to Bar Pull-upsRead More

JP CrossFit – WOD Metcon (No Measure) Find a heavy complex of: – Hang Power Snatch – Two Overhead Squats – Squat Snatch Squat Snatch (Find a Heavy Single!)Read More

JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) w/ partner : AMRAP 25 400m wallball run (partners take turns carrying the wallball) 40 wallballs* 40 weighted situps (w/wallball) 40 burpee over wallball 40 weighted lunges (w/wallball) Rx: 20/14 Rx+: 11/10 foot targetRead More

JP CrossFit – Community Metcon (Distance) Run for 20 minutes at zone 3 (70-80% of max HR- should feel comfortable but difficult) EMOM- 3 burpees Score is distanceRead More

JP CrossFit – WOD Metcon (7 Rounds for reps) EMOM 28 1: max rep shuttle run 2: max rep v up 3: max rep crossover singles 4: restdown and back = 1 rep of a shuttle runRead More

JP CrossFit – Olympic Weightlifting Hang Snatch (5×3 @65-70%) from the power position Clean and Jerk (4x(1+1) @80-85%) Clean Pull (2×2 @100%) Front Squat (2×2 @90-100% of your CJ) speed Accessories Three supersets: 45 sec front plank 3×15 situpsRead More