JP CrossFit – WOD Metcon (Checkmark) EMOM 28 1) 12/15 cal row 2) 8 heavy DB snatches* 3) 12 box jump overs (24″/20″) 4) rest Rx: 70/60/50/35 Rx+: 15 abmat situps instead of rest 😉Read More

JP CrossFit – WOD Red Rover (Time) 15 rounds: 4 toes to bar 6 wall balls* *Rx = 20/14 12 minute time cap! Rx+: tall balls Get that Pump! (AMRAP – Rounds and Reps) AMRAP 6 10 dumbbell tricep extensions 10 dumbbell bicep curls 10 dumbbell bent over rowsRead More

JP CrossFit – WOD Push Press (Every 2 minutes for 5 sets: 3 push presses building to RPE 8/9 ) Metcon (AMRAP – Rounds and Reps) AMRAP 6 5 deadlifts* 5 hang power cleans* 5 push presses* *Rx: 95/75/65/55light and fast!!Read More

JP CrossFit – WOD Metcon (AMRAP – Rounds and Reps) AMRAP 20 100 m run 10 chest to bar pull ups 10 single leg squats 1 rope climbRead More

JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) AMRAP 25 With a partner, I-go-you-go 60/48 Cal Row 30 Lateral Burpees Over Rower 60 Double Dumbbell Shoulder to Overhead* 40/32 Cal Row 20 Lateral Burpees Over Rower 40 Double Dumbbell Shoulder to Overhead* 20/16 Cal Row 10 Lateral Burpees Over Rower 20 Double Dumbbell...Read More

JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) AMRAP 25 With a partner, I-go-you-go 60/48 Cal Row 30 Lateral Burpees Over Rower 60 Double Dumbbell Shoulder to Overhead* 40/32 Cal Row 20 Lateral Burpees Over Rower 40 Double Dumbbell Shoulder to Overhead* 20/16 Cal Row 10 Lateral Burpees Over Rower 20 Double Dumbbell...Read More

JP CrossFit – WOD Metcon (4 Rounds for reps) 2:00on/2:00 off for 4 rounds 12 DB Hang Power Cleans (50/35) 14 V-ups AMRAP Ring Muscle Ups Score: Total RMU reps each roundRead More

JP CrossFit – WOD Metcon (Weight) Sumo Deadlift (3:00 for 5 sets Set 1: 5 reps rpe 6 Set 2. 4 reps rpe 7 set 3 3 reps rpe 8 (first working set) set 4: 3 reps rpe 8 set 5 3 reps rpe 9 Set 6 3 reps at rpe 9 Sumo Deadlift (For...Read More

JP CrossFit – WOD Metcon (4 Rounds for weight) Every 2:00 x 4 sets: 1 Squat Snatch + 1 Overhead Squat @ RPE7 across *Weights should be light enough to allow for a technique focus, but still challenging. Minimal building across sets. Metcon (Time) For time 21-15-9-6-3 Overhead Squats (95/75/65/55) 100-80-60-40-20 Double unders Time Cap...Read More

JP CrossFit – WOD Metcon (Time) 10 rounds for time 200m weighted db run (50/35/25) 14 Kb Russian swings (32/24/16kg) 10 ring rows –1 min rest– 40 min cap!Read More