JP CrossFit – Community Metcon (Time) With a partner, Partitioned how you like, I-go-you-go 1 mile run 100 Russian Kettlebell swings 100 Up-downs 100 Ring Rows 100 Box Step ups Time cap 25 min! *partners can either run the 1 mile together or split the 1 mile with one partner running and the other resting Rx+: Weighted box step up, weight vest runRead more

JP CrossFit – WOD Metcon (Time) 21-15-9 Power snatches Wall balls Lateral burpees over bar Wall balls RX:(95/75/65/55), 20/14 20 min cap!Read more

JP CrossFit – WOD Metcon (8 Rounds for reps) EMOM 8 2-6 strict hspu Metcon (Time) 3 Rounds for Time 400m run 12 Deadlifts 21 Box Jump Overs 15 min cap! RX: 225/185/155/125, (24″/20″) Score is total time it takes to complete work. Runs count for 2 reps (1 rep for making it out the door, another for making it back in before the buzzer).Read more

JP CrossFit – WOD Metcon (AMRAP – Reps) Back SQUATS E2:30 for 6 sets Set 1: 5 reps rpe 6 Set 2. 4 reps rpe 7 Set 3 3 reps rpe 8 (this is the amrap weight) Set 4: 3 reps rpe 8 Set 5 3 reps rpe 9 (heaviest set of 3) Set 6: Deload to set 3 weight and AMRAP it! Score is # of reps. In comment section write down your load Back Squat (For reference and record) Metcon (AMRAP – Rounds and Reps) AMRAP 12 Partner A: 14/12 cal row Partner B: 40 ft Double DB walking lunge –1:00 rest after both partners have worked– *Score is rounds and reps total as a partnership. Each time you transition we will count that as a round each. 20ft = 1 rep.Read more

JP CrossFit – WOD Metcon (4 Rounds for reps) 3:00 on/ 1:00 off for 4 sets (2 sets of each – alternating): Set 1: 45 Single Unders 10 Hand Release Push-Ups AMRAP Toes to bar Set 2 : 45 Single Unders 10 Strict Toes to bar AMRAP Hand Release Push-ups Score is reps of toes to bar plus reps of hand release push ups only. jump rope and required reps of the second movement don’t count.Read more