Announcements The sign ups for the Phoenix Cup are live! For all info on the Phoenix Cup, visit the website here: www.jpcfpcup.com JP CrossFit – WOD Metcon (Weight) Every 90 seconds for 5 rounds: 1 power snatch + 1 overhead squatBuild to heaviest weight across rounds Metcon (AMRAP – Rounds and Reps) 5:00 on/1:00 off for 3 rounds Cash in: 400m run In the time remaining: AMRAP 15 hang power snatches 10 overhead squats 10 back rack reverse lunges Rx: 75/65/55/45Start each round with a 400m run then pick up where you left off in the AMRAP!Read more

JP CrossFit – WOD Metcon (AMRAP – Reps) EMOM 7 Min 1: 5 strict pull ups Min 2: 3 strict pull ups min 3: 2 strict pull ups min 4: 5 strict pull ups min 5: 3 stict pull ups min 6: 2 strict pull up s min 7: 5 strict pull ups RX+ Weighted Metcon (8 Rounds for reps) :30 sec on/:30 sec off for 16 min (8 rounds per movement) Movement 1: AMRAP cal row Movement 2: AMRAP box jump overs Rx:24/20This is a 1:1 work-to-rest ratio. Hit it hard (but not so hard you can’t recover). Solid goals = 8+ cal row, 10+ bjo. Add your cal row + bjo per round. Alternate movements every minute so :30 row, :30 sec rest, :30 sec bjo, :30 sec rest etc.Read more

Announcements The sign ups for the Phoenix Cup are live! For all info on the Phoenix Cup, visit the website here: www.jpcfpcup.com JP CrossFit – WOD Metcon (AMRAP – Reps) EMOM 7 Min 1: 5 strict pull ups Min 2: 3 strict pull ups Min 3: 2 strict pull ups Min 4: 5 strict pull ups Min 5: 3 strict pull ups Min 6: 2 strict pull ups Min 7: 5 strict pull ups Rx+: weighted pull upsScore is total strict pull ups completed Metcon (8 Rounds for reps) 30 sec on/30 sec off for 16 minutes (8 rounds per movement) Movement 1: AMRAP calorie row Movement 2: AMRAP box jump overs* *Rx: 24″/20″ boxThis is a 1:1 work-to-rest ratio. Hit it hard (but not so hard you can’t recover). Solid goals = 8+ cal row, 10+ BJO. Add your cal row + BJOs per round. Alternate movements every minute...Read more

Announcements The sign ups for the Phoenix Cup are live! For all info on the Phoenix Cup, visit the website here: www.jpcfpcup.com JP CrossFit – WOD Metcon (AMRAP – Reps) EMOM 7 Min 1: 5 strict pull ups Min 2: 3 strict pull ups Min 3: 2 strict pull ups Min 4: 5 strict pull ups Min 5: 3 strict pull ups Min 6: 2 strict pull ups Min 7: 5 strict pull ups Rx+: weighted pull upsScore is total strict pull ups completed Metcon (8 Rounds for reps) 30 sec on/30 sec off for 16 minutes (8 rounds per movement) Movement 1: AMRAP calorie row Movement 2: AMRAP box jump overs* *Rx: 24″/20″ boxThis is a 1:1 work-to-rest ratio. Hit it hard (but not so hard you can’t recover). Solid goals = 8+ cal row, 10+ BJO. Add your cal row + BJOs per round. Alternate movements every minute...Read more

Announcements The sign ups for the Phoenix Cup are live! For all info on the Phoenix Cup, visit the website here: www.jpcfpcup.com JP CrossFit – WOD Metcon (AMRAP – Reps) EMOM 7 Min 1: 5 strict pull ups Min 2: 3 strict pull ups Min 3: 2 strict pull ups Min 4: 5 strict pull ups Min 5: 3 strict pull ups Min 6: 2 strict pull ups Min 7: 5 strict pull ups Rx+: weighted pull upsScore is total strict pull ups completed Metcon (8 Rounds for reps) 30 sec on/30 sec off for 16 minutes (8 rounds per movement) Movement 1: AMRAP calorie row Movement 2: AMRAP box jump overs* *Rx: 24″/20″ boxThis is a 1:1 work-to-rest ratio. Hit it hard (but not so hard you can’t recover). Solid goals = 8+ cal row, 10+ BJO. Add your cal row + BJOs per round. Alternate movements every minute...Read more