JP CrossFit – WOD Metcon Metcon (Time) With a 14 minute clock: 50 wall balls* 40 hang power cleans* 30 bar over burpees With time remaining, find a heavy weight for the following complex: 1 squat clean 1 push jerk 1 front squat 1 split jerk *Rx = 20/14, 95/65 Rx+ = 30/20, 135/95 Metcon...Read More

JP CrossFit – WOD Metcon Metcon (3 Rounds for reps) Tabata! Sit ups Push ups Up downs8 rounds per movement, 20 seconds on, 10 seconds off. Score is highest round + lowest round per movement! Metcon Metcon (Time) For time: 1-2-3-4-5-6-7-8-9-10 Toes to bar Kettlebell swings* — 35 double unders after each set — *Rx...Read More

JP CrossFit – WOD Weightlifting Metcon (Weight) Every 90 seconds, 8 rounds: 3 hang power snatches 1 tempo overhead squat: 3 sec descent 3 sec pause explosive ascent Metcon Snatch DT (Time) 5 rounds: 12 snatch grip deadlifts* 9 hang power snatches* 6 overhead squats* *Rx = 75/55 Rx+ = 115/80 10 minute time cap!Read More

JP CrossFit – Community Metcon Metcon (Time) For time: 1 wall walk 2 strict pull ups 3 burpees 4 thrusters 5 dumbbell squats 6 push ups 7 box jumps 8 dumbbell snatches 9 dumbbell shoulder to overhead 10 lunges 11 swings 12 toes to barRead More

JP CrossFit – Community Metcon Metcon (Time) With a partner: 200 sit ups 200 lunges* 200 air squats* Player 1: 300m run Player 2: work *Rx+ = weighted lunges and squats, but just note that dumbbells will not be provided today.Player 1 runs while Player 2 works through the reps. Players switch when the runner...Read More

JP CrossFit – Olympic Weightlifting It’s been a seven week journey, but we made it! Time to reap the benefits of all that work you’ve put in! Weightlifting Clean and Jerk (1RM) 3 attempts to find a 1RM Front Squat (1RM) 20 min to find a 1RM Afterbash Single Arm Dumbell Press (4×8) Eight reps...Read More

JP CrossFit – WOD Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 6: 15 box jumps 9 squat snatches* *Rx = 75/55 Rx+ = 115/80 Weightlifting Squat Snatch (Find a heavy double, drop from the top!)Read More

JP CrossFit – WOD Gymnastics Metcon (No Measure) Every 90 seconds, 6 rounds: Max unbroken strict pull ups Metcon Metcon (AMRAP – Reps) AMRAP X: 2-4-6-8-10 etc Kettlebell swings* Burpees V-ups 1st round = 2 min AMRAP 2nd round = 4 min AMRAP 3rd round = 6 min AMRAP Rest 2 minutes between AMRAPS *Rx...Read More

JP CrossFit – WOD Metcon Holleyman (Time) 30 Rounds for time of: 5 Wall-Ball Shots, 20# /14# 3 Handstand Push-ups 1 Power Clean, 225#/ 155#In honor of U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MT, was killed on August 30, 2004To learn more about Holleyman click here Partner Holleyman (Time) 45 rounds...Read More

JP CrossFit – WOD Metcon Metcon (Time) Teams of three! For time: 6k row Player 1 – 500m row Player 2 – 3 rope climbs* Player 3 – 1 min plank hold *Rx+ = legless, seated from the floor 28 minute time cap!Players rotate every 500 meters. Rower moves to rope climbs, climber moves to...Read More