JP CrossFit – WOD Metcon (AMRAP – Rounds and Reps) 3 sets: AMRAP 4 6 front squats* 8 pullups 10 box jump overs* rest 1 min between sets and pick up from where you left off Rx: 115/75, 24”/20”Read More

JP CrossFit – Community Metcon Metcon (4 Rounds for reps) 4 rounds, Fight Gone Bad style: Transverse wall balls* Push ups/HSPU Kettlebell swings* V-ups Calorie row Rest *Rx = 20/14, 16kg/12kg Rx+ = 30/20, 24kg/16kgRead More

JP CrossFit – Community Metcon Metcon (4 Rounds for reps) 4 rounds, Fight Gone Bad style: Transverse wall balls* Push ups/HSPU Kettlebell swings* V-ups Calorie row Rest *Rx = 20/14, 16kg/12kg Rx+ = 30/20, 24kg/16kgRead More

JP CrossFit – Olympic Weightlifting Snatch (5×1 @60-65% ) Clean and Jerk (5×1 @60-65% )Read More

JP CrossFit – WOD Weightlifting Back Squat (Heavy 5×3) Metcon Metcon (Time) For time: 10-9-8-7-6-5-4-3-2-1 Air squats Sit ups Push ups 7 minute cap!Read More

JP CrossFit – WOD Weightlifting Split Jerk (Heavy 3×1) Metcon Metcon (Time) For time: 30 burpee box jump overs* *Rx = 24″/20″ Rx+ = 40 reps 4 minute cap!Read More

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

JP CrossFit – CommunityRead More