JP CrossFit – WOD Strength/Skillwork (No Measure) 5×3 strict dipsthese 3 reps do not have to be unbroken but should be challenging – a good time to push yourself! Should be harder than your WOD scale Metcon (AMRAP – Rounds and Reps) AMRAP 12 30 double unders 10 ft handstand walk* 5 ring dips *Rx: 5 ft increments Rx+: 10 ft incrementsTodays workout is skill over speed! Scale for HS walk is 2 wall walks.Read more

JP CrossFit – WOD Strength (Weight) build to heavy complex of: 1 power snatch + 1 squat snatchYou can drop from the top of your power snatch and re-set for your squat snatch Ingrid (Time) 10 Rounds For Time: 3 Snatches (135/95 lb) 3 Burpees Over the BarTo learn more about Ingrid click here9 minute cap!Read more

JP CrossFit – WOD Metcon (AMRAP – Reps) EMOM: 28 1: max rep calorie row 2: rest 3: max rep shuttle run* 4: rest * 20 ft shuttle run- 1 shuttle run is 1 length Score is LOWEST round – cals+runs=reps per roundScore is LOWEST round of calories and runs- so make sure you pace and don’t go out too hot and burnout. Alternatively if you go too slow in the first few rounds, you’ll end up posting a lower score than you would like! Cashout (No Measure) 50 hollow rocksRead more

JP CrossFit – WOD Metcon (AMRAP – Rounds) Every :30s for 20 MIN 1 power clean and push jerk Rx: 155/105 RX+: 185/135We have 40 HEAVY clean and jerks today! We are looking to be around 75-80% of your 1RM push jerk. This is a grindy, dig deep kind of workout- push yourself and have fun! If you successfully completed all of your rounds your score will be 40- if at any point you had to skip a round or drop weight your score will be your successful rounds before the weight drop.Read more

JP CrossFit – WOD Metcon (AMRAP – Rounds and Reps) 3 sets: AMRAP 4 6 front squats* 8 pullups 10 box jump overs* rest 1 min between sets and pick up from where you left off Rx: 115/75, 24”/20”Read more