JP CrossFit – WOD Weightlifting Metcon (Weight) E90 sec for 7 rounds 1 push jerkBuild to a max push Jerk within the E90 seconds. Your score is the max weight you successfully lifted Push Jerk (1×1) Metcon (Weight) E90 for 7 rounds 1 split jerkBuild to a max split jerk within the E90 second for...Read More

JP CrossFit – WOD Metcon (No Measure) EMOM 6: With a partner (I-go-you-go): Min 1: AMRAP dips Min 2: AMRAP strict pull ups* *Rx+: Strict chest to bar pull upsPartners alternate single reps. Metcon (Time) 3 rounds: 15 deadlifts* 12 bar over burpees 9 chest to bar pull ups *Rx: 135/95 Rx+: 225/155 10 min...Read More

JP CrossFit – WOD Metcon (No Measure) EMOM 6 2 Squat and a Halfs1 rep= lower to the bottom of the squat, come back up to parallel, lower back down to bottom of squat, come back all the way up to the top of the squat. Feel free to build if you like but stay...Read More

JP CrossFit – WOD Metcon (AMRAP – Rounds and Reps) AMRAP 14: Your choice of cardio movement 3 bar muscle ups 3 squat snatches* *Rx: 95/65 Rx+: 135/95 Cardio Options: 200m run 250m row 250m ski 12/9 calorie bikeRead More

JP CrossFit – Community Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 20: Main course: 20 sit-ups 15 kettlebell swings 10 burpees +choose a side! Sides: 10 pull-ups 10 toes-to-bar 10 box jumps 10 push-ups 10 wall balls 10 cal row 10 cal bike 10 cal ski 10 stair runs 10 HSPU/DB push press –...Read More

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JP CrossFit – Community Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 20: Main course: 20 sit-ups 15 swings 10 burpees +choose a side! Sides: 15 push-ups 15 dumbbelll shoulder to overhead 15 dumbbell snatches 15 goblet squats 15 weighted lunges 15 dumbbell clean and jerks – 2 min rest – Choose a dessert cashout!...Read More

JP CrossFit – WOD Weightlifting Overhead Squat (3×6!) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 10: 9 overhead squats* 35 double unders *Rx = 75/55 Rx+ = 115/80Read More

JP CrossFit – WOD Metcon Metcon (Time) 2 rounds: 25 box jump overs* 25 toes to bar 25 kettlebell swings* 25 sit ups 25 weighted step ups* 25 Russian twists* 25 transverse wall balls* 25 up downs *Rx = 24″/20″, 24kg/16kg, 50/35, 20/14 Rx+ = 30 reps each 23 minute cap!All the things! Step ups...Read More

JP CrossFit – WOD Weightlifting Metcon (Weight) EMOM 9: 1 clean and jerk Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 7: 3 clean and jerks* 5 front squats* 7 bar over burpees *Rx = 115/80 Rx+ = 155/105Read More