JP CrossFit – WOD Back Squat (5×3 pause squats) Hold a 3 second pause at the bottom. @ a moderate weight meaning reps 1 and 2 feel fine but rep 3 feels challenging. These should be lighter than a regular 5×3. Metcon (No Measure) Choose your finisher! If you’re feeling extra sprightly today, choose 2!...Read More

JP CrossFit – WOD Metcon (No Measure) 6 Min to find one or all of the following A) Max unbroken single unders in one min B) Max double unders in one min C) Max unbroken double unders in one min max : Max Unbroken Single Unders in One Min (AMRAP – Reps) Max Double Unders...Read More

JP CrossFit – WOD Metcon (Weight) Find a heavy complex of: 1 Hang power clean 1 Power clean Metcon (Time) For Time 3 rounds of 10 power cleans* 12 bar over burpees –3 min rest– 3 rounds of 10 hang power cleans* 12 burpees 14 min cap! *Rx:95/65 Rx+: 135/95Read More

JP CrossFit – WOD Metcon (AMRAP – Rounds and Reps) AMRAP 18: 200m run/250m row (the rain!!) 12 weighted lunges* 12 dumbbell snatches* 3 bar muscle ups *Rx: 50/35 Rx+: 60/40Read More

JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) AMRAP 20 Partner A: 300m run Partner: AMRAP 40 lateral hops 30 weighted lunges 20 shoulder to overhead 30 weighted squats 40 lateral hops Partner C :rest Unweighted version Partner B: 40 jumping jacks 30 lunges 20 push ups 30 squats 40 jumping jacksRead More

JP CrossFit – WOD Metcon (Time) For Time: 45 deadlifts 45 toes to bar 45 bar over burpees Rx: 185/125 Rx+: Unpartitioned 13 min time cap!Read More

JP CrossFit – Olympic Weightlifting Snatch complex (5x(1+1)) Pause Snatch (below knee) + Snatch, 77-82% Clean complex (5x(2+1)) 2 Clean from blocks (below knee) + 1 Jerk, 77-82% Paused Front Squat (4×2) Pause for three seconds in the hole, 77-82% Accessories 4×8 Supersets: Ring Dips Single Leg Romanian DeadliftsRead More

JP CrossFit – WOD Split Jerk (Find a Heavy single) Metcon (Time) For Time 1-2-3-4-3-2-1 wall walks 3-6-9-12-9-6-3- box jumps 8 min cap!Read More

JP CrossFit – WOD Metcon (Time) For time 5 rounds: 200m run 3 squat cleans* 13 min cap!! *Rx: 185/125 Rx+: 225/155 Suns out Squirrels Out Successories (No Measure) 3 rounds not for time: 20 bus drivers 20 frontal raises 20 lateral raisesBus drivers use light weight 10lb or 5lb plates. Frontal + lateral go...Read More

JP CrossFit – WOD Metcon (AMRAP – Rounds and Reps) AMRAP 18: 250m row or 200m run 10 dumbbell snatches* 50 double unders 10 handstand push ups *Rx: 50/35 Rx+: 60/40Great day to scale number of HSPU if you have them but at a limited volume.Read More