JP CrossFit – WOD Gym WOD Metcon (AMRAP – Rounds and Reps) AMRAP 18 Cash in: 1 mile run With remaining time choose one of the following rep schemes to AMRAP: Scheme 1 5 pull ups 10 push ups 15 air squats Scheme 2 5 pull ups 5 push ups 15 air squats 5 push...Read More
JP CrossFit – WOD Gym WOD () Metcon (AMRAP – Rounds and Reps) AMRAP 12: 2-4-6-8… Power cleans* After each set: 35 double unders 10 ft handstand walk *Rx: 135/95 Rx+: 155/105Score is the round you finished plus the reps you’ve accomplished. Handstand walk is 2 reps. At Home/Zoom Warm-up (No Measure) Warm-up General Warm...Read More
JP CrossFit – WOD Gym WOD Metcon (Weight) Front Squat 5-5-AMRAPYou have 3 working sets. Increase in weight as you go up each set. The final set is an AMRAP at the heaviest weight. Shoot for 6-7 reps. Front Squat For reference. Input reps weight from the AMRAP Metcon (Time) 50 wall balls for time...Read More
JP CrossFit – WOD Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 7: 12 bar over burpees 8 chest to bar pull ups 4 power snatches* –3:30 rest– AMRAP 7: 12 bar over burpees 8 chest to bar pull ups 4 power snatches* *Rx: 115/80 Rx+: 135/95Pick up where you left off in the first...Read More
JP CrossFit – Community Metcon Metcon (AMRAP – Rounds and Reps) With a partner: AMRAP 18: 8 weighted lunges 8 swings 4 mega burpees: 1 burpee over dumbbell 4 lateral hopsPartners alternate complete rounds!Read More
JP CrossFit – WOD At Home/Zoom Metcon (Time) For time: 10-20-30-20-10 Deadlifts* Twists Clean and jerks* At the end of each round: 40 double unders *Barbell = 115/80, 9-15-21-15-9 repsRead More
JP CrossFit – WOD Gym WOD Metcon (AMRAP – Rounds and Reps) AMRAP 25: 800m run 5 rounds: 5 pull ups 5 push ups 15 air squats 5 push ups Rx+ = weight vest 20/14 At Home/Zoom Warm-up (No Measure) General Mobility Inch worms Drinking Birds Figure 4’s Over the fence, Under the fence Standing...Read More
