JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) AMRAP 18, With a Partner, I-go-you-go 20 ring rows 30 Russian Kettlebell Swings 40 Sit ups 32/24 cal row Rx+: Ghd’sRead More
JP CrossFit – WOD Metcon (Time) 5 Rounds For Time: 12 Overhead Squats* 9 Lateral Burpees Over Bar 9 Hang Power snatch* 3 Lateral Burpees Over Bar 6 power snatch* -Rest 1 minute- *RX:75/65/55/45 Time Cap – 20 minRead More
JP CrossFit – WOD Metcon (Time) For time 800m run –1 min rest— 50 double unders* 400m run with odd object 50 dubs* –1 min rest– 800m run 22 min cap! *Rx+ 100 double unders each timeRead More
JP CrossFit – WOD Metcon (3 Rounds for reps) EMOM 12 min 1: AMRAP cal row min 2: AMRAP Double DB Box step up* min 3: AMRAP Handstand walk min 4: Rest 5ft HSW = 1 rep *Rx: 2x 50’s/35’s/25’sRead More
JP CrossFit – WOD Back Squat (Set 1: 3 reps @ RPE 6/7 Set 2: 3 reps @ RPE 7/8 Set 3: 3 Reps @ RPE 8 Set 4: 3 reps @ RPE 9* Set 5: 3 reps @ RPE 9*) *Working sets,these 2 sets are max effort BUT I could add more weight if...Read More
JP CrossFit – WOD Push Press (Set 1: 3 reps @ RPE 7 Set 2: 3 reps @ RPE 8 Set 3: 3 reps @ RPE 9* Set 4: 3 reps @ RPE 9* ) *Working sets. These 2 sets are max effort BUT I could add more weight if I only had to do...Read More
JP CrossFit – Community Metcon (Time) For time: In teams of 3- 2 partners work while 1 rests: 90 synchro russian kettlebell swings 400 m run 75 synchro burpees 400 m run 60 synchro dumbbell cleans 400m run 45 synchro sit ups 400 m run 20 synchro devils press 30 min cap! *2 people are...Read More
JP CrossFit – Community Metcon (Time) For time: In teams of 3- 2 partners work while 1 rests: 90 synchro russian kettlebell swings 400 m run 75 synchro burpees 400 m run 60 synchro dumbbell cleans 400m run 45 synchro sit ups 400 m run 20 synchro devils press 30 min cap! *2 people are...Read More
