JP CrossFit – WOD Metcon Metcon (Time) For time: 20-18-16-14-12 Pistols 30 double unders — directly into — 10-8-6-4-2 Front squats* 30 double unders *Rx = 105/80 Rx+ = 155/105 16 minute time cap!Read More

JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) AMRAP 15 12 weighted squats 9 push ups 12 shoulder to overhead 9 push ups 12 thrusters 9 push ups –3 reverse burpees on the 0,5, and 10–Read More

JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) AMRAP 18 600m run 3 rounds of 10 snatches 10 weighted lungesRead More

JP CrossFit – WOD Metcon (AMRAP – Rounds and Reps) AMRAP 20 2 rounds of Cindy –2 stair climbs– 1 Round of Cindy= 5 Pull ups 10 push ups 15 air squats rx+ weighted vestRead More

JP CrossFit – Olympic Weightlifting Gird your loins, everybody, it’s gonna be heavy today. Weightlifting Snatch (7×1) Start at 85% of your max snatch, try to get to 95% by your seventh set. Back Squat (3×1) 90-95% of your max squat Back Squat (3×2) 90% of your max squat Back Squat (1×10) 65% of your...Read More

JP CrossFit – WOD Shoulder Press (5×3) Metcon (Time) 40-30-20-10 barbell bicep curls 10-20-30-40 kettlebell Swings *Rx:35/15, 16kg/12kg **Rx+: 45/35, 24kg/16kg 11 min capRead More

JP CrossFit – WOD Metcon (3 Rounds for reps) AMRAP 5 500m row/400m run with time remaining AMRAP hang power cleans* –3 min rest– AMRAP 5 500m row/400m run with time remaining AMRAP front squats* –3 min rest– AMRAP 5 500m row/400m run with time remaining AMRAP hang squat cleans* *Rx 115/80 **Rx+155/105Your choice of...Read More

JP CrossFit – WOD Metcon (No Measure) For time 500m row 40 dumbbell swings 30 dumbbell snatches 20 up downs 7 min cap!! Metcon (Weight) EMOM 7 1 hang power snatch 1 power snatch Isabel (Time) For Time: 30 Snatches, 135# / 95#Shoot for a sub 5 min time. 8 min hard cap.Read More

JP CrossFit – WOD Front Rack Lunge (3×6) 6 total reps Metcon (Time) For Time: 30-20-10 front rack lunges toes to bar –50 double unders after each round– *Rx: 95/65 **Rx+:100 dubs after each round 12 min time cap!!Read More

JP CrossFit – Community Metcon (3 Rounds for reps) Fight Gone Bad Style Min 1: AMRAP wall balls* Min 2: AMRAP step ups Min 3: AMRAP dumbbell snatches* Min 4: AMRAP dumbbell plank drags Min 5: AMRAP dumbbell squat cleans Min 6: rest Rx+: 30/20, 70/50Read More