JP CrossFit – WOD Metcon Metcon (AMRAP – Rounds and Reps) With a partner: AMRAP 24: 200m row 10 dumbbell snatches* 1 rope climb *Rx = 50/35 Rx+ = 60/40Partners alternate full rounds. Aim for 7-8 rounds each. Score is total combined rounds (probably 12-16 or so).Read More

JP CrossFit – WOD Metcon Metcon (Time) For time: 21-15-9 Wall balls* Deadlifts* — rest 2 minutes — 21-15-9 Sit ups Front rack lunges* — rest 2 minutes — 21-15-9 Air squats Shoulder to overhead* — rest 2 minutes — 21-15-9 V-ups Bar over burpees *Rx = 95/65, 20/14 Rx+ = 115/85 26 minute cap!Read More

JP CrossFit – WOD Weightlifting Power Clean (Find a heavy triple, touch and go) Metcon Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-upsshould be a 10-13 minute thing. 14 minute soft cap, 15 minute hard!Read More

JP CrossFit – Community Metcon (Time) With a partner I go-you go 1000m row 100 wall balls 100 situps 100 air squats 100 push ups 100 lunges 100 kb swings 32 min time cap!!!!Read More

JP CrossFit – Community Metcon (5 Rounds for time) Summer Track Workout! E3MOM for 5 rounds Max effort 300m run Non running version : E3MOM for 5 rounds 14 squat jumps 13 updowns 12 jumping lungesScale run distance to take 1:30 or less. Aim to have at least a minute of rest between rounds. Bring...Read More

JP CrossFit – WOD Announcements “Facts about the Greenland Shark: -The average lifespand is 250-500 years of age mostly due to their slow metabolism -they reside in arctic and subarctic waters (the only shark known to do so) -their meat and skin is toxic to humans -most of them are blind and they don’t attack...Read More

JP CrossFit – Olympic Weightlifting Weightlifting Snatch (4×2) 77-82% of your max snatch. Focus on perfect bar path, especially past the knee. Clean complex (5x(2+1)) 2 Pause Cleans (at shin) +1 Jerk Use the pause to make sure your weight is balanced over your midfoot and your lats are active Paused Front Squat (4×3) 77-82%...Read More

JP CrossFit – WOD Metcon (No Measure) 20 sec on/40 sec off for 4 rounds: AMRAP Strict handstand push-ups Metcon (Time) For time: 10-9-8-7-6-5-4-3-2-1 Handstand push up Dumbbell squat cleans* –30 double unders– *Rx: 50/35 Rx+: 60/40 15 min capRead More

JP CrossFit – WOD Metcon (No Measure) AMRAP 4 10 russian kb swings* 8 air squats 6 up downs *Rx: 24kg/16kg Rx+: 32kg/24kg Deadlift (1×2 full reset ) Sumo Deadlift (1×2 full reset ) Crash and Burn IV (Time) 15 rounds: 4 hollow body rocks 4 v-ups 8 minute time cap!Read More

JP CrossFit – WOD Metcon (3 Rounds for reps) 4:00on/4:00 off for Three rounds 27/21 Calorie Row 15 front squats* AMRAP bar over burpee *Rx: 105/75 Rx+: 135/95In order to get everything I want you to get from this WOD, you NEED go hard for each 4:00 of work. You’re getting a 1:1 work/rest ratio...Read More