JP CrossFit – WOD Metcon (Weight) Every 2 min x 4 sets: 1 snatch high-pull + 1 power snatch Building to RPE 7-8 Metcon (4 Rounds for reps) AMRAP 3 x 4 sets 10 power snatches* 10 pull-ups max burpee over the bar -rest 1 min b/w rounds- *Rx: 95/75/65/55Read More

JP CrossFit – WOD Metcon (Time) For time 800 m run (1000m row/ski, 50 cal bike) into… 8 rounds* 2 wall walks 1 rope climb into… 800 m run (1000m row/ski, 50 cal bike) *Rx+: 10 rounds 20 min cap!Read More

JP CrossFit – WOD Metcon (AMRAP – Rounds and Reps) AMRAP 28 w/ a partner you-go-i-go 60 calorie row 30 push jerks* 30 toes to bar 30 front squats* *Rx: 135/105/95/75Read More

JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) AMRAP 25 with a partner, you-go-I-go 60 Dumbbell Snatches 20 burpees 50 Goblet Squats 20 burpees 40 Lateral hops over dumbbell 20 burpees 30 Weighted Sit-Ups 20 burpees 20 Weighted lunges 20 burpees 10 pushupsRead More

JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) AMRAP 25 with a partner, you-go-I-go 60 Dumbbell Snatches 20 burpees 50 Goblet Squats 20 burpees 40 Lateral hops over dumbbell 20 burpees 30 Weighted Sit-Ups 20 burpees 20 Weighted lunges 20 burpees 10 pushupsRead More

JP CrossFit – WOD Metcon (No Measure) EMOM 25: 1: 5 Strict pull movement (Ring rows, Bar Pull-Up, Chest-To-Bar, Ring Pull-Ups) 2: AMRAP V Ups 3: 5 Strict HSPU 4: AMRAP D-Ball Squats 5: RestScore will be based on V-Ups and D-Ball Squats V-Ups (5 Rounds for reps) D-Ball Squats (5 Rounds for reps)Read More

JP CrossFit – WOD Sumo Deadlift (15m to build to a moderate 2 rep (RPE 7/8) ) Metcon (AMRAP – Rounds and Reps) AMRAP 8 2,4,6,8,10,12, etc… Russian Kettlebell Swings 10,20,30,40,50, etc… Double Unders Rx: 32kg/24kg/16kg/12kgAscending reps and alternating movementsRead More

JP CrossFit – WOD Skillwork (Checkmark) EMOM 6 Option 1 (Has strict ring dips) 3-5 Ring Active Holds (5 secs) 3-5 Ring Dip Negatives 3-5 Strict Ring Dips Option 2 (Working towards strict ring dips) 3-5 Toe Supported Ring Active Holds 3-5 Toe Supported Negatives 3-5 Banded Ring Dips Metcon (Time) Buy in: 500/400m row...Read More

JP CrossFit – WOD Power Clean Complex (5 Rounds for weight) E2:30MOM x 5 @ RPE 7 1 High Pull 1 Hang Clean 1 Power Clean Metcon (AMRAP – Rounds and Reps) AMRAP 10 6 Toes-To-Bar 9 Power Cleans 12 Bar Over Burpees Rx: 95/75/65/55Read More

JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) AMRAP 24 With a partner, you go I go 500/400m row/run/bike 40 Weighted Step Ups 30 Dumbbell Thrusters 20 V Ups 10 Single Dumbbell Devils PressRead More