JP CrossFit – WOD Gymnastics Handstand Push-ups Accumulate 15 “easy” reps Accumulate 8 “moderate” reps Accumulate 3 “hard” reps eg: Box assisted, kipping, strict adv: Kipping, deficit kipping, deficit strict Metcon Diane (Time) 21-15-9 Deadlifts, 225# / 155# Handstand Push-upsRead More

JP CrossFit – WOD Gymnastics Metcon (No Measure) German Hang 10×1 for quality Metcon Metcon (Time) For time: 500m Row Buy In 6 Rounds of: 5 Knees to Elbows 15 Situps 5 Knees to Elbows 50 Double Unders 500m Row Cashout 20 Minute CapRead More

JP CrossFit – WOD Metcon Metcon (AMRAP – Rounds and Reps) 20 Minute AMRAP 3×20′ Dumbbell Farmer’s Carry 10 Pullups 3×20′ Dumbbell Farmer’s Carry 15 Wallballs Rx: 50lbs/35lbs per handAthletes must fully reset dumbells to the floor between each 20′ Farmer’s CarryRead More

JP CrossFit – WOD Weightlifting Thruster (Moderate 3×5) Make a good faith effort to keep all reps chained together; no pause in front rack Metcon Metcon (AMRAP – Rounds and Reps) 12 Minute APRAP 6 Thrusters @ 60% of today 6 Burpees 6 Box JumpsRead More

JP CrossFit – Olympic Weightlifting Make sure to warm-up well! Give yourself a good 10-15 minutes to warm-up at the start, and also take a few warm-up sets for each individual movement. Weightlifting Hang Power Clean (5×3) 75% of your clean and jerk Clean complex (5×3) Hang Clean + Power Jerk at 75% of your...Read More

JP CrossFit – Community Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 24: 50 twists* 50 step ups* 50 swings* 50 sit ups 50 push ups *Rx = 16kg/12kg, 24″/20″ Rx+ = 24kg/16kgCan you get through two rounds?Read More

JP CrossFit – Community Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 24: 50 twists* 50 step ups* 50 swings* 50 sit ups 50 push ups *Rx = 16kg/12kg, 24″/20″ Rx+ = 24kg/16kgCan you get through two rounds?Read More

JP CrossFit – Olympic Weightlifting Watch this first: https://youtu.be/Ku8PCoSvs-I Novice lifters – spend half your time on the warm-up drill and the other half on the first lift. Most people – incorporate the drill into your warm-up and do the first two lifts. Team members – do all three lifts. Warm-up Bar Contact Drill –...Read More

JP CrossFit – WOD Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 18: 200m run 12 snatches* 200m run 12 overhead squats* *Rx = 75/55 Rx+ = 115/85Read More

JP CrossFit – WOD Metcon Metcon (6 Rounds for reps) Every 3 minutes, 6 rounds: 6 burpee box jump overs* 6 weighted lunges* 6 kettlebell push press* Max unbroken strict pull ups *Rx = 24″/20″, 2x 16kg/12kg Rx+ = 8 reps Metcon Metcon (Time) For time: 21/15 calorie bike 30 up downsRead More