JP CrossFit – WOD Weightlifting Overhead Squat Find a heavy 3! Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 8: 5 overhead squats* 5 bar over burpees 5 thrusters* 5 bar over burpees *Rx = 95/65 Rx+ = 135/95Read More

JP CrossFit – Olympic Weightlifting Pause Split Jerk Split Jerk (3×3 @ 72-82%) Push Press (3×5 @ 67%-77%) Front Squat (3×5 @ 67-77%)Read More

JP CrossFit – WOD Metcon Metcon (Time) For time: 100 double unders* 18 toes to bar 18 deadlifts(115/85) (135/95) 15 toes to bar 15 deadlifts (135/95) (155/105) 12toes to bar 12 deadlifts (155/105) (185/125) 9 toes to bar 9 deadlifts (185/125) (225/155) 6 toes to bar 6 deadlifts (205/145) (275/185) 3 toes to bar 3...Read More

JP CrossFit – WOD Metcon Metcon (Time) For time: 10-20-30 Russian kettlebell swings Russian twists 10-20-30 Pistols Push ups 10-20-30 Goblet squats Burpees *Rx = 24kg/16kg Rx+ = 32kg/24kg 21 min cap!Read More

JP CrossFit – WOD Weightlifting Oly Ladder (2 Rounds for weight) Starting with an empty barbell, EMOM for as long as possible: 1 snatch – add 5 or 10 lbs after every successful lift – upon failure, switch to cleans. Continue in this manner until failure. Your score is your final snatch weight and your...Read More

JP CrossFit – WOD Weightlifting Shoulder Press (1 rep max) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 8: 8 tall box jumps* 8 v-ups 1 pull up* – add 1 pull up every round *Rx = 30″/24″ Rx+ = start at 5 pull upsGoal is to keep pull ups unbroken as long as possible.Read More

JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) AMRAP 35 Partner A: 400m run Partner B: AMRAP 20 russian swings 20 stepback lunges 20 russian twists 20 up downs 20 plate to overhead Partner C RestRead More

JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) AMRAP 35 Partner A: 400m run Partner B: AMRAP 20 russian swings 20 stepback lunges 20 russian twists 20 up downs 20 plate to overhead Partner C RestRead More

JP CrossFit – Olympic Weightlifting Tall Snatch Power Snatch (heavy 1×3) Hang Snatch (heavy 1×3) Back Squat (heavy 1×8)Read More

JP CrossFit – WOD Front Squat (Heavy 1×2) Metcon (AMRAP – Reps) 3 rounds of AMRAP max unbroken push ups –2min rest–Scale push ups so that you can do at minimum 10 per round. This is a great opportunity to go for new movement or new movement sets in push ups!Read More