JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) AMRAP 25: In teams of 3 Partner A: 400m run Partner B: AMRAP: 12 dumbbell hang snatches 20 lateral hops 12 overhead lunges 20 lateral hops 12 dumbbell swings 20 lateral hops Partner C: restPartner A picks up where partner B left off.Read More

JP CrossFit – WOD Metcon (3 Rounds for reps) Fight Gone Bad Style 3 rounds : Dumbbell thruster* Situps Box jumps Push ups Calorie row rest *Rx: 24″/20″, 50/35 Rx+: 30″/24″, 2×50/2×35HAPPPPPPY FRIDAY!!Read More

JP CrossFit – Olympic Weightlifting Welcome to the new training cycle! Make sure to check slack for all the commentary and extra info. Warm-up Snatch with no jump and no hook grip. Do doubles up to 60% of your snatch. Weightlifting Snatch complex (5×3) Snatch + Overhead squat at 70% of your snatch Snatch Pull...Read More

JP CrossFit – WOD Metcon (Time) For Time: 50 double unders 21 deadlifts 21 pull ups 50 double unders 15 deadlifts 15 chest to bar pull ups 50 double unders 9 deadlifts 9 bar muscle ups 16 min cap! *Rx: 185/135 Rx+: 225/155 Inspired by 22.3, pick 3 progressively harder pull up scales. If possible,...Read More

JP CrossFit – WOD Metcon (AMRAP – Rounds and Reps) With a 21 min clock: Cash in: 1 mile run In the time remaining AMRAP: 8 pistols 10 V-ups 12 dumbbell power cleans * *Rx: 50/35 Rx+:70/50Normally we scale the mile run to take about 8-10 min. But today I want you to run/walk the...Read More

JP CrossFit – WOD Front Squat (moderate 3×5) Metcon (Time) For time 75 wall balls* –EMOM 5 burpees (beginning at the 0:00)– 9 min cap! *Rx: 20/14 Rx+: 100 wall balls 🙂you need to average around 8-10 wb a minute to finish under the cap. Reduce weight for large sets. Reduce burpees to take around...Read More

JP CrossFit – WOD Split Jerk (Find a heavy 1×2) Metcon (AMRAP – Rounds and Reps) AMRAP 8 3 wall walks 20 dumbbell snatches* *Rx: 50/35 Rx+: 60/40Goal: Try to get 4 rounds!Read More

JP CrossFit – Olympic Weightlifting Weightlifting Power Snatch (5×2) 70% of your Power Snatch Hang Snatch (5×2) 70% of your full snatch Front Squat (4×5) 70% of your front squatRead More

JP CrossFit – Community Metcon Metcon (AMRAP – Rounds and Reps) With a partner, split the reps evenly while your partner maintains a static hold! 25 Minute AMRAP 40 Wall Balls / Hold bottom of the squat 40 Pushups / Plank hold with hands on medball 40 Lateral Wall Balls / Wall Sit 40 Ring...Read More

JP CrossFit – Community Metcon Metcon (AMRAP – Rounds and Reps) With a partner, split the reps evenly while your partner maintains a static hold! 25 Minute AMRAP 40 Wall Balls / Hold bottom of the squat 40 Pushups / Plank hold with hands on medball 40 Lateral Wall Balls / Wall Sit 40 Ring...Read More