JP CrossFit – WOD Metcon (Time) For time: 30 hang power cleans 30 bar over burpees 30 front squats 30 bar over burpees 30 hang squat cleans 15 min cap!!! *Rx: 95/65 Rx+: 115/80Read More

JP CrossFit – WOD Metcon (Time) 20 rounds: 5 wall balls* 3 pull ups 1 deadlift* *Rx: 20/14, 225/155 **Rx+: 315/205 17 min cap!!Read More

JP CrossFit – WOD Deficit Handstand Push-Ups Kipping is allowed. If you don’t have rx HSPU, find the hardest scale for 1 rep and complete at least 6 sets. Metcon (AMRAP – Rounds and Reps) With a 12 min clock: 12 dumbbell snatches* 10 box jumps* 8 handstand push ups –at the 0, 5 and...Read More

JP CrossFit – WOD Split Squats (3×10) Each leg does a total of 30 squats Back Squat (moderate 3×10) 100 Sit-ups for time (Time) 100 sit-ups for time5 min cap!Read More

JP CrossFit – Community Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 18: 250m pirate ship row 10 reanimated zombies 31 coffin hops 10 ghost to bar 31 pumpkin tossesRead More

JP CrossFit – Olympic Weightlifting Weightlifting Snatch Work up to 50% of your opener. Take as many attempts as you need. Clean and Jerk Work up to 50% of your opener. Take as many attempts as you need. Afterbash Get your personalized warm-up strategy from Isaac.Read More

JP CrossFit – WOD Metcon Metcon (Time) For time: 10-9-8-7-6-5-4-3-2-1 Deadlifts* 1-2-3-4-5-6-7-8-9-10 Handstand push ups *Rx = 185/125 Rx+ = 225/15511 minute time cap!Read More

JP CrossFit – WOD Metcon Metcon (Time) 6 rounds: 24 double unders 12 pistols 24 double unders 12 wall balls* *Rx = 20/1415 minute time cap!Read More

JP CrossFit – WOD Weightlifting Metcon (Weight) Find a moderate complex: 1 hang power clean 1 power clean Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 14: 2-4-6-8-10 etc Box jumps* V-ups Up downs Hang power cleans* *Rx = 24″/20″, 115/80 Rx+ = 30″/24″, 155/105Read More

JP CrossFit – WOD Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 30: 50 lateral hops 3 rounds: 20 step ups* 20 sit ups 50 lateral hops 3 rounds: 20 push ups 20 shoulder taps 50 lateral hops 3 rounds: 20 air squats 20 dumbbell snatches* *Rx = 24″/20″, 50/35Read More