JP CrossFit – WOD Gymnastics Weighted Pull-ups (3-3-2-2-1-1-1-1) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 11: 9 thrusters* 6 bar over burpees — rest 1 minute — *Rx = 95/65 Rx+ = 135/95Read More

JP CrossFit – Community Metcon Metcon (3 Rounds for reps) 3 rounds, Fight Gone Bad-style: Ring rows Box jumps* Kettlebell swings* V-ups Dumbbell snatches* — rest 1 min — *Rx = 24″/20″, 20kg/16kg, 50/35Fight Gone Bad is an EMOM. Spend one minute per movement, completing as many reps as you can before moving on. Your...Read More

JP CrossFit – Community Metcon Metcon (Time) For time: With a partner: 600m run 100 lunges 100 goblet squats 100 Russian twists 100 Russian swings 600m run 22 minute soft cap!Partners run together. Split the rest of the work evenly however you like.Read More

JP CrossFit – WOD Metcon Metcon (No Measure) Deadlift: 8-6-4-2-2-2-2 After every set: 3 ring dips Deadlift Metcon Metcon (AMRAP – Reps) Teams of 2! AMRAP 10: P1: 250m row P2: AMRAP push upsPlayer 2 gets as many push ups as they can while Player 1 rows. Once P1 finishes their row, players switch. P1...Read More

JP CrossFit – Olympic Weightlifting Last heavy day before taper week! Weightlifting Clean and Jerk (1RM) Three attempts to find a 1RM. Muscle Snatch (6×2) Slow pull – from ground to mid-thigh should be at half speed. Focus on close bar path, high elbows, tight overhead. Don’t go heavier than 65% of your max snatch,...Read More

JP CrossFit – WOD Metcon Metcon (Time) For time: 3 rounds: 21 sit ups 15 up downs 9 front squats (115/80) 2 rounds: 21 sit ups 15 up downs 9 front squats (135/95) 1 round: 21 sit ups 15 up downs 9 front squats (155/105) Rx+ = 135/95, 155/105, 175/115 18 min time cap!Read More

JP CrossFit – WOD Weightlifting Push Press (Find a heavy 3×2!) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 7: 9 wall balls* 1 wall walk *Rx = 20/14Read More

JP CrossFit – WOD Metcon Metcon (5 Rounds for reps) Every 3:00, 5 rounds: 60 double unders 18 alt. dumbbell hang cleans* 8 burpees over dumbbell Max unbroken toes to bar *Rx = 50/35 Rx+ = 70/50Choose a toe to bar scale at which you can hit at least 10 consecutive reps. If hanging for...Read More

JP CrossFit – WOD Weightlifting Metcon (No Measure) EMOM 6: 2 tempo overhead squats Tempo: 55X0 Metcon Nancy (Time) 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65#20 minute soft cap!Read More

JP CrossFit – Community Metcon (AMRAP – Reps) Choose your own death by: Min 1: 1x Min 2: 2x Min 3: 3x etc… Options: Dumbbell Thruster: 50/35 Wall Balls: 20/14 BurpeesYou can’t see my face right now, but it’s an evil grin 😉 Choose something you think you can at minimum get to the 12...Read More