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

JP CrossFit – WOD Metcon (AMRAP – Rounds and Reps) AMRAP 28 w/ a partner you-go-i-go 60 calorie row 30 push jerks* 30 toes to bar 30 front squats* *Rx: 135/105/95/75Read more

JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) AMRAP 25 with a partner, you-go-I-go 60 Dumbbell Snatches 20 burpees 50 Goblet Squats 20 burpees 40 Lateral hops over dumbbell 20 burpees 30 Weighted Sit-Ups 20 burpees 20 Weighted lunges 20 burpees 10 pushupsRead more