JP CrossFit – WOD Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 20: 10 handstand push ups 20 dumbbell clean and jerks* 10 toes to bar 20 dumbbell snatches* *Rx = 50/35 Rx+ = 60/40Read More

JP CrossFit – WOD Weightlifting Metcon (No Measure) EMOM 8: 1 hang squat clean Hang Squat Clean Metcon Spicy Meatball (AMRAP – Rounds and Reps) Spicy Meatball AMRAP 10: 3-6-9-12-15 Medball squat cleans* Deadlifts* 18-21-24 etc Wall balls Deadlifts* *Rx = 20/14, 95/65 Rx+ = 30/20, 135/95Read More

JP CrossFit – WOD Metcon Metcon (Time) Sorry about the formatting below. Wodify changed something and we’ve complained about it real hard. For time: … 50 double unders ……. 1 round: ………. 15 overhead squats* ………. 15 pull ups … 50 double unders ……. 2 rounds: ……… 12 overhead squats* ………. 12 pull ups …...Read More

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JP CrossFit – Community Jumpin’ Into the New Year (Time) Cash in: 100 single unders 1-2-3-4-5-6-7-8-9-10 Front squats Handstand push ups Cash out: 100 double under *Rx: 95/65 Rx+: 135/95Read More

JP CrossFit – WOD Jumpin’ Into the New Year (Time) Cash in: 100 single unders 1-2-3-4-5-6-7-8-9-10 Front squats Handstand push ups Cash out: 100 double under *Rx: 95/65 Rx+: 135/95Read More

JP CrossFit – Community Countdown to the New Years! (Time) 10-9-8-7-6-5-4-3-2-1 toes to bar bar over burpees  power cleans  *Rx: 95/65 Rx+: 115/85Read More

JP CrossFit – WOD Countdown to the New Years! (Time) 10-9-8-7-6-5-4-3-2-1 toes to bar bar over burpees  power cleans  *Rx: 95/65 Rx+: 115/85Read More

JP CrossFit – WOD Metcon (Time) For time: Cash in: 500m row/400m run 50 Russian kettlebell swings* 40 air squats 30 push ups 20 box jumps 10 wall walks 20 tall box jumps 30 handstand push ups 40 goblet squats* 50 American kettlebell swings Cash out: 500m row/400m run Rx: 24kg/16kg, 24’/20, 30’/24, 28 min...Read More

JP CrossFit – Olympic Weightlifting Snatch (5×2 @80-85%) from a 2″ deficit if you’re brave! Clean complex (4x(1+1) @70-75%) Power Clean (from deficit) + Power Jerk Snatch Pull (2×2 @105%, then 2×1 @110%) with flat feet Front Squat (3×3 @RPE 7) Aim to have 3 reps left in the tank at the end of all...Read More