JP CrossFit – Community Metcon (Time) With a partner: BUY IN: 800m run Then…you-go-i-go style, partitioned however you want! : 120 pushups 160 DB power cleans 200 air squats CASH OUT : 800 m run 28 min cap! Partition the work however you would like!! Ie. you can do 4 rounds of 30 pushups, 40 DB cleans, 50 air squats or 10 rounds of 12, 16, 20 or 20 rounds of 6, 8, 10 etc. but you are splitting the work as you go-i go you will run together!Read more

JP CrossFit – WOD Overhead Squat (Every 2 min x 5 sets: 2 OHS) building in weight across the 5 sets! Metcon (Time) 30 shoulder to overhead* 30 overhead squats* 30 burpee over bar 10 min cap! *Rx: 135/95/65/55Read more

JP CrossFit – Olympic Weightlifting Snatch (4×2 @72-77%) Clean and Jerk (6x(1+1) @73-83%) No Hook No Foot Clean + Jerk Tempo Front Squat (4×4 @60+%) 5 second descent 5 second hold 5second ascent o second restfive seconds down, one in the hole, stand up as fast as you canRead more

JP CrossFit – WOD Overhead Squat (Every 2 min x 5 sets: 2 OHS) Building in weight across the 5 sets! Metcon (Time) For Time: 30 shoulder to overhead* 30 overhead squats* 30 burpee over bar 10 min cap! *Rx: 135/95/65/55Read more

JP CrossFit – WOD Skill work (3 Rounds for reps) 3 sets of 5-10 strict toes to barscore is how many toes to bar you do per set Metcon (Time) 10 Rounds for Time 12 KB swings * 30 double unders *Rx: 24kg/16kg/12kg/8kg 15 min capRead more