JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) AMRAP 5 x 4 sets 12 DB snatches 12 pushups 12 goblet squats 12 burpees over the DB -rest 2 min b/w sets- Pick up where you left offRead more

JP CrossFit – WOD Competition Division: Out in the Open 2026 – Workout 3 “SMOOTH TRANSITION” Competition Division: Out in the Open 2026 – Workout 3 “SMOOTH TRANSITION” (No Measure) Part 1: 0:00-12:00 6-5-4-3 Wall Walks 16-15-14-13 Box Jump Overs (24″) Toes-to-Bars Score is time to complete the workout. If you do not finish the workout within the 12:00 time cap, add the reps remaining as seconds to 12:00. Record the tiebreak time (when you finish the round of 6-16-16) in your notes. Part 2: 12:00-20:00 Build to a 1-Rep-Max Snatch Score is the maximum weight you successfully complete. (Part 1) Competition Division: Out in the Open 2026 – Workout 3 “SMOOTH TRANSITION” (Time) (Part 2) Competition Division: Out in the Open 2026 – Workout 3 “SMOOTH TRANSITION” (Weight) Performance Division: Out in the Open 2026 – Workout 3 “SMOOTH TRANSITION” Performance Division: Out in the Open 2026 – Workout...Read more

JP CrossFit – WOD Overhead Squat ( ) 12 minutes to build to a heavy 1×3 Metcon (Time) 5 Rounds for time: 20 box jump overs (24”/20”) 18 abmat situps^ 16 single arm dumbbell overhead squats* *Rx: 50/40/35/25 ^Rx+: GHDs 18 min capScoring: Time it takes you to complete the workout. If you do not finish within the time cap, add the reps remaining as seconds to 18:00.Read more

JP CrossFit – WOD Metcon (Weight) Every 2 min x 4 sets: 1 snatch high-pull + 1 power snatch Building to RPE 7-8 Metcon (4 Rounds for reps) AMRAP 3 x 4 sets 10 power snatches* 10 pull-ups max burpee over the bar -rest 1 min b/w rounds- *Rx: 95/75/65/55Read more

JP CrossFit – WOD Metcon (Time) For time 800 m run (1000m row/ski, 50 cal bike) into… 8 rounds* 2 wall walks 1 rope climb into… 800 m run (1000m row/ski, 50 cal bike) *Rx+: 10 rounds 20 min cap!Read more