JP CrossFit – Community Metcon (Time) For time -with a partner: Cash in: 400 m run 50 burpee box get overs(24/30) 80 DB snatch (50/35) 200 wallballs 80 DB snatch 50 burpee box get overs Cash out: 400m run30 min cap!Read More

JP CrossFit – WOD Metcon (5 Rounds for calories) 5 rounds: 2 min on/2 min off 5 wall facing HSPU 7 hang power cleans * max calorie row/bike in remaining time *Rx: 95/65, row cals *Rx+: 155/105, bike cals Score is caloriesRead More

JP CrossFit – Olympic Weightlifting Clean complex (7x(1+2) @60-70%) 1 Clean + 2 Hang Cleans (below knee) Clean Pull (4x(1+3) @80-90%) 1 Clean Pull + 3 Hang Clean Pull (below knee) Split Jerk (5×2 @65-70%) from a rack Press in Split (3x(4+4)) 4 per legRead More

JP CrossFit – WOD Bench Press (Build to moderate 1×3) Something we don’t get to do very often, have fun! Metcon (Time) 5 Rounds 200 m run 20-16-12-8-4 burpee pull ups17min cap!Read More

JP CrossFit – WOD Metcon (AMRAP – Rounds and Reps) AMRAP 12 2 bar muscle ups 6 deadlifts* 8 v-ups 20 double unders *Rx: 225/155 Cashout 😉 It’s Coach Ashley’s birthday!! 30 birthday burpees to celebrate!Read More

JP CrossFit – WOD Strength (No Measure) Every 90 seconds x 10 1 clean and jerkbuild in weight over the 10 rounds, should be close to 1RM by the end. After the 10 rounds you will get 5 minutes to try to hit a new PR! Clean and Jerk (Heavy 1 Rep!) Successories (No Measure)...Read More

JP CrossFit – WOD Kelly (Time) 5 Rounds for time of: 400m Run 30 Box Jumps, 24” / 20” 30 Wall-Ball Shots, 20# / 14#35 min cap! Partner Kelly (AMRAP – Rounds and Reps) With a partner! AMRAP 30: 400m run, together A: 15 box jumps B: 15 box jumps A: 15 wall balls B:...Read More

JP CrossFit – Community Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 25: 20 wall balls 20 push ups 20 sit ups 20 lunges After every round, choose one: – 200m run – 250m row – 250m ski – 20 cal bike – 15 burpees – 3 stair runsChoose a new cardio every round!Read More

JP CrossFit – Community Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 25: 20 wall balls 20 push ups 20 sit ups 20 lunges After every round, choose one: – 200m run – 250m row – 250m ski – 20 cal bike – 15 burpees – 3 stair runsChoose a new cardio every round!Read More

JP CrossFit – WOD Metcon Metcon (Time) For time: 30 weighted step ups* 30 dumbbell thrusters* 30 squat jumps *Rx = 24″/20″, 50/35 Rx+ = 60/40No time cap! Choose a weight you can move quickly with and finish in 3-5 minutes. Weightlifting Front Squat (1 rep max!)Read More