JP CrossFit – WOD Metcon (AMRAP – Reps) EMOM 8 1 power clean (building to heavy) rest 2 min AMRAP 4 x 5 rounds 500m run max power cleans (70% of heavy single)Read more

JP CrossFit – WOD Front Squat (E3MOM for 5 sets Set 1:3 front squats @ (RPE 6-7) Set 2: 3 front squats @ (RPE 8-9) Set 3: 3 front squats @ (RPE 9) Set 4: 3 rep max test Set 5: extra set for redo or increase) Metcon (Time) 5 rounds for time 50 double unders 8 front squats* Rx: 135/95/85/65 8 min cap!Read more

JP CrossFit – WOD Metcon (Time) For time: 100 toes to bar 100 dumbbell snatches* 100 box jumps (24”/20”) *partition however you want!* 20 min cap! *Rx: 60/50/35/25 Rx+: unpartitionedRead more

JP CrossFit – Community Metcon (3 Rounds for reps) EMOM 18, (3 rounds) Fight gone bad style Min 1: Ring rows Min 2: Lunges Min 3: Russian twists Min 4: KB swings Min 5: push ups Min 6: Rest Score is total number of reps across all three rounds.To track it’s easisest to just keep a running count for each round e.g. you finish 12 ring rows in a minute and on the next minute your first lunge woudl be rep 13Read more

JP CrossFit – Community Metcon (3 Rounds for reps) EMOM 18, (3 rounds) Fight gone bad style Min 1: Ring rows Min 2: Lunges Min 3: Russian twists Min 4: KB swings Min 5: push ups Min 6: Rest Score is total number of reps across all three rounds.To track it’s easisest to just keep a running count for each round e.g. you finish 12 ring rows in a minute and on the next minute your first lunge woudl be rep 13Read more