WOD

JP CrossFit – WOD Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 7: 5 burpees 3 deadlifts* 1 ring muscle up *Rx = 185/135 Rx+... Read More

JP CrossFit – WOD Weightlifting Metcon (Weight) EMOM 6: 2 front squats 2 shoulder to overheadFrom the floor. You may squat clean the first rep.... Read More

JP CrossFit – WOD Metcon Metcon (Time) For time: 8-12-16-20-16-12-8 Kettlebell swings* Box jumps* — at the end of each round, 1 rope climb* —... Read More

JP CrossFit – WOD Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest... Read More

JP CrossFit – Community Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest... Read More

JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) AMRAP 16 10 shuttle runs 20 snatches 10 shuttle runs 20 swings –1 min rest... Read More

JP CrossFit – Community Metcon (4 Rounds for reps) 4 rounds : 2:00 on/1:00 off AMRAP: 8 step back lunges 8 shoulder to overhead 8... Read More

JP CrossFit – WOD Warm-up (No Measure) General Mobility: UpDog to Down dog transitions Side Childs pose Cossacks Shoulder openers Bridge with arm circles Air... Read More