JP CrossFit – WOD Metcon (Checkmark) EMOM 24 1. 15/12 cal row 2. 12 dumbbell clean and jerks* 3. 10 burpees over the dumbbell 4. 18 situps *Rx: 50/40/35/25 Rx+: Air Bike/GHDScore today is a checkmark 🙂 if you were here and worked hard it counts!Read more

JP CrossFit – WOD Metcon (AMRAP – Rounds and Reps) AMRAP 21 400m run 30 box jumps (24″/20″) 20 wall balls (20lb/14lb, 10’/9′ target)* *Rx+: tall balls (11’/10′ target)Read more

JP CrossFit – WOD Warmup Metcon (No Measure) AMRAP 5 10 air squats 10 up downs 10 ground to overhead w/plate Musclebob Buffpants Vol 2 (AMRAP – Reps) Every :30sec for 20 min 1 squat snatch * *Rx: 95/65 Rx+: 135/95 Score is how many reps you’re able to successfully hitPlease note, we created this workout before we switched to our new Rx format- the Rx weights are 135/105/95/65 Squat Snatch (1×1) in remaining class time build to a heavy squat snatch!Read more

JP CrossFit – WOD Power Clean (Take 12 min to build to a heavy power clean ) Metcon (Time) 3 Rounds for Time 25 pushups 20 kettlebell swings * 15 power cleans ** *Rx: 24/20/16/12kg **Rx: 125/105/95/65lbs 15 min cap!Read more

JP CrossFit – WOD Front Squat (3 sets: 5 front squats *building in weight* ) this is just a warmup! don’t go crazy Metcon (AMRAP – Rounds and Reps) AMRAP 12 5 chest-to-bar pull ups 25 double unders 5 front squats* 25 double unders *Rx: 185/125/105/95Read more