JP CrossFit – WOD Metcon (6 Rounds for reps) 3:00 on/ 3:00 off for 6 rounds 200m run AMRAP calorie row* *RX+: Air bike caloriesRead more

JP CrossFit – WOD Metcon (6 Rounds for reps) 3:00 on/ 3:00 off for 6 rounds 200m run AMRAP calorie row* *RX+: Air bike caloriesRead more

JP CrossFit – WOD Metcon (6 Rounds for reps) 3:00 on/ 3:00 off for 6 rounds 200m run AMRAP cal row RX+: Cal bikeRead more

JP CrossFit – WOD Amanda (Time) 9-7-5 reps for time of: Muscle-ups Squat snatches 135lb/95lb15 minute cap! Choose a heavy weight for singles. 135/105/95/75 would all count as RX, in addition to RX ring muscle ups. Amanda Lite (Time) 9-7-5 hard pull up squat snatch @ 75-85% 1rm squat snatch 15min cap!Pull ups should be hard, doing triples at most! Strict variations can definitely be an option here (including really hard ring rows). If you are doing triples for your pull up, make sure that barbell is really heavy singles. Conversely, make that barbell a little lighter if you’re doing singles on pull-ups.Read more

JP CrossFit – WOD Amanda (Time) 9-7-5 reps for time of: Muscle-ups Squat snatches 135lb/95lb15 minute cap! Choose a heavy weight for singles. 135/105/95/75 would all count as RX, in addition to RX ring muscle ups. Amanda Lite (Time) 9-7-5 hard pull up squat snatch @ 75-85% 1rm squat snatch 15min cap!Pull ups should be hard, doing triples at most! Strict variations can definitely be an option here (including really hard ring rows). If you are doing triples for your pull up, make sure that barbell is really heavy singles. Conversely, make that barbell a little lighter if you’re doing singles on pull-ups.Read more