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

JP CrossFit – WOD Metcon (No Measure) 4 Minute AMRAP 4 Hang Power Snatch 10 Lunges 10 Straight Leg Box Jump (20/12″) Split Snatch (Work up to a heavy 3×1)Read More

JP CrossFit – WOD Max Height Box Jump Record height in inches as reps completed Metcon (AMRAP – Rounds and Reps) 20 Minute AMRAP 10 Pullups 15 Box Jumps 24″/20″ 30 Situps 60 Double UndersRead More

JP CrossFit – WOD Power Clean (Find a moderate touch-and-go triple) Focus on barbell cycling and consistency at the bottom of the clean The Chief (AMRAP – Rounds) Max rounds in 3 minutes of: 3 Power Cleans, 135#/95# 6 Push-ups 9 Squats Rest 1-minute. Repeat for a total of 5 cyclesScore completed rounds only Move...Read More

JP CrossFit – Olympic Weightlifting Snatch (5×1) 5×1, 75-80%, no foot no hook which means a) don’t lift and replace your feet – maintain contact through the forefoot through the entire movement, and b) use a standard grip instead of a hook grip. Clean and Jerk (3×1) 3×1, 80-85% Back Squat (4×3) 4×3, 80-85% Accessories...Read More

JP CrossFit – Community Metcon Part A:    AMRAP 6:       10 deadlifts       10 dumbbell squats       10 shoulder to overhead       4 shuttle runs    — Rest 2 minutes — Part B:    Score from Part A, for time Unweighted Version AMRAP 6:    10...Read More

JP CrossFit – WOD Metcon (AMRAP – Reps) Reverse Tabata    8 rounds, :10 on/ :20 off       Handstand push ups Metcon (AMRAP – Rounds and Reps) AMRAP 15:    21 wall balls*    18 Russian kettlbell swings*    15 box jump overs* *Rx = 20/14, 24kg/16kg, 24″/20″ Rx+ = 11’/10′, 32kg/24kgRead More

JP CrossFit – Olympic Weightlifting Snatch (4×1) 80-85% Clean and Jerk (4×1) 80-85% Front Squat (4×3) 80% Accessories 3×10 box jump w/straight legged landing pick a small-to-medium box and focus on explosiveness and vertical displacementRead More

JP CrossFit – WOD Weightlifting Split Jerk (Build to a heavy single ) Metcon Metcon (5 Rounds for reps) 5 rounds:       1:00 on/1:00 off        30 double unders        AMRAP pullupsRead More

JP CrossFit – WOD Barbell Floor Bridge (1×5) Use this exercise as an opportunity to prime your glutes and get you ready for back squats. Back Squat (3×8 back squat ) Big sets. Extra spicy!Read More