JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) AMRAP 26 With a partner, you-go-I-go All runs completed together 200m run 20 weighted step-ups 400m run 40 dumbbell clean and jerks 600m run 60 v-ups 800m run 80 wall balls Scoring: The amount of rounds and reps you and your partner complete within 26 minutes.Read more

JP CrossFit – WOD Deadlift Every 1:30 for 5 rounds 2 Deadlifts, building to an RPE 7/8 Metcon (No Measure) EMOM 20 1: 12 Deadlifts* 2: AMRAP Toes-To-Bar 3: 12 Shoulder to Overheads* 4: AMRAP Single-Leg Squats 5: Rest *Rx: 115/95/85/65 Toes-To-Bar (4 Rounds for reps) Scoring: The amount of Toe-To-Bars you complete in each round. Single-Leg Squat (4 Rounds for reps) Scoring: The amount of Single-Leg Squats you complete in each round.Read more

JP CrossFit – WOD Squat Clean Complex (5 Rounds for weight) Every 1:30 for 5 Rounds at RPE 7 1 High Pull 1 Tall Squat Clean 1 Squat CleanScoring: The weight at which you completed the complex for each round. Fast and Furious (Time) For Time: Buy In: 50 Crossovers 15-12-9-6 Squat Cleans* V-Ups Buy out: 50 Crossovers 9 min cap *Rx: 95/75/65/55 Scoring: Time it takes you to complete the workout. If you do not finish within the time cap, add the reps remaining as seconds to 9:00.Read more

JP CrossFit – WOD Handstand Walk Practice (4 Rounds for reps) 2:30 on/1:30 off for 4 rounds: 12 Burpee Box Jump Overs* 12 Kettlebell Swings* AMRAP Handstand walks (5’ = 1 rep) *Rx: 24″/20″, 32kg/24kg/20kg/16kgScoring: The amount of 5′ handstand walks or equivalent scale you complete in each round.Read more

JP CrossFit – WOD Post-Murph Recovery WOD! (No Measure) AMRAP 24, with a partner: Partner 1: 4-8-12-16-20 etc Lunges^ Sit ups^ Kettlebell deadlifts*^ Up downs Partner 2: AMRAP meter row Partners switch every 2:00 *Rx = 32kg/24kg/20kg/16kg ^Rx+: Weighted lunge, v-up, KB swing Don’t reset your rower when you switch! Scoring: Two scores for this one, total meters rowed with your partner, and total rounds and reps of the AMRAP completed with your partner. Distance Rowed (Distance) Rounds and Reps (AMRAP – Rounds and Reps)Read more