JP CrossFit – WOD Metcon (AMRAP – Rounds and Reps) AMRAP 20 10 squat snatches* 14 toes to bar 400m run *Rx: 95/65 **Rx+:115/80Read More

JP CrossFit – WOD Metcon Metcon (AMRAP – Rounds and Reps) With an 18 min Clock 16 dumbbell hang cleans ** 14 push ups 12 weighted step ups* 35 double unders –on the 0, 5, 10, and 15min– 6 single dumbbell devils press ** *Rx:50/35 **Rx+: 2×50’s/2×35’s cleans and devils pressRead More

JP CrossFit – WOD Metcon (Weight) EMOM 24 Min 1: 4 back squat Min 2: 2 front squat Min 3: restYou can only add weight after completing the front squats. First 3-4 sets treat as warm up. Last 4-5 sets should be challenging.Yay 4 leg day!!!Read More

JP CrossFit – WOD Weightlifting Metcon (Weight) EMOM 7 double behind the neck split jerk Split Jerk (Find a heavy double ) Metcon :30 Bike Test (AMRAP – Reps) 30 seconds on the Assault or the Rogue bikeRead More

JP CrossFit – WOD Jackie (Time) For Time: 1000m Row 50 Thrusters, 45# 30 Pull-upsThere isn’t an offical cap but this workout should take 8-12 min. If you go past 14 min, you’re no longer hitting the stimulus.Read More

JP CrossFit – Community Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 24: 400m run 20 sit ups 20 wall balls* 100 lateral hops 20 sit ups 20 wall balls 500m row 20 sit ups 20 wall balls *Rx = 20/14 Rx+ = 30/20Read More

JP CrossFit – Community Metcon Metcon (5 Rounds for reps) 5 rounds: With a 3:00 clock: 300m run 20 air squats AMRAP push ups — Rest 1 minute — Rx+ = weight vest!Read More

JP CrossFit – WOD Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 12: 5 handstand push ups 8 weighted step ups* 25 double unders *Rx = 50/35, 24″/20″Read More

JP CrossFit – Olympic Weightlifting The olympics are over… but it’s only three years until the next one! Weightlifting Hang Snatch (6×1) Start at 80% of your heaviest snatch and work up to 85%. Weightlifting Overhead Squat (3×3) 85% of your heaviest overhead squat. If this is a big jump from the snatches you just...Read More

JP CrossFit – WOD Weightlifting Front Squat (Find a single heavy! Fun!) Metcon Metcon (AMRAP – Rounds and Reps) Death by: 2 dumbbell snatches* 1 burpee *Rx = 50/35Death By is an EMOM. Add 2 snatches and 1 burpee every minute until the work can no longer be completed within that minute. Min 1: 2...Read More