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

JP CrossFit – Olympic Weightlifting The warm up drill today is ATHLETE’S CHOICE! Pick the drill that you need most, and if you need help, just ask! Weightlifting Power Snatch (1RM) Power Clean (1RM) Part 1 of a complex: Power Clean + Power Jerk Push Jerk (1RM) Part 2 of a complex: Power Clean +...Read More

JP CrossFit – WOD Metcon Metcon (Time) Two Rounds of: 15 Front Rack Lunges 200m Run 15 Power Cleans 200m Run 15 Front Squats 200m Run 15 Deadlifts 200m Run Rx: 95/65lbs Rx+: 20 reps for barbell movements 20 Minute Soft CapRead More

JP CrossFit – WOD Weightlifting Metcon (Weight) Find a heavy complex of: Hang Power Snatch Two Overhead Squats Hang Squat Snatch Weightlifting Squat Snatch (Find a heavy single)Read More