JP CrossFit – WOD Strict Pull Ups (Weight) 10 minutes to build to a heavy 3 rep Weighted Pull-ups (10 minutes to build to a heavy 3 rep) Metcon (Time) 40 pistols 30 pull-ups 20 devils press 30 pull-ups 40 pistols Rx: 50/40/35/25 12 min cap!Read more

JP CrossFit – WOD Metcon (AMRAP – Rounds and Reps) with a partner: AMRAP 8 x 3 sets 12 shuttle runs 40 hand release pushups 20 dball cleans rest 1 min b/w setspick up where you left off!Read more

JP CrossFit – WOD Metcon (AMRAP – Rounds and Reps) With a partner: AMRAP 8 x 3 sets 12 shuttle runs 40 hand release pushups 20 dball cleans rest 1 min between setspick up where you left off!Read more

JP CrossFit – WOD Metcon (7 Rounds for time) Every 2 min x 7 rounds 25 double unders 10 front squats * 25 double unders *Rx: 135/105/95/75 Tabata abs! (No Measure) 20s on/ 10s off x 8 alternating: 1. sit ups 2. hollow body rocksRead more

JP CrossFit – WOD Metcon (7 Rounds for time) Every 2 min x 7 rounds 25 double unders 10 front squats* 25 double unders *Rx: 135/105/95/75Score is your time worked each round , not the time remaining in each interval. Tabata abs! (No Measure) 20s on/ 10s off x 8 rounds Alternating: 1. sit ups 2. hollow body rocksRead more