JP CrossFit – Community Metcon (No Measure) EMOM 30 (45 sec on/15 sec off all rounds) For max total reps: Min 1: Row (Cals) Min 2: Sit ups Min 3: Box jumps Min 4: Kettlebell swings Min 5: Wallballs Min 6: Rest (full minute) Row (total calories) (5 Rounds for reps) 1 cal = 1 rep Sit-Ups (5 Rounds for reps) Box Jumps (5 Rounds for reps) Kettlebell Swings (5 Rounds for reps) Wallballs (5 Rounds for reps)Read more

JP CrossFit – Community Metcon (No Measure) EMOM 30 (45 sec on/15 sec off all rounds) For max total reps: Min 1: Row (Cals) Min 2: Sit ups Min 3: Box jumps Min 4: Kettlebell swings Min 5: Wallballs Min 6: Rest (full minute) Row (total calories) (5 Rounds for reps) 1 cal = 1 rep Sit-Ups (5 Rounds for reps) Box Jumps (5 Rounds for reps) Kettlebell Swings (5 Rounds for reps) Wallballs (5 Rounds for reps)Read more

JP CrossFit – WOD Overhead Squat (Every 2:30 for 5 rounds: 2 Overhead squats (from the rack) Building to an RPE 8/9 ) Metcon (Time) For Time 21-15-9 Overhead squats* 100-75-50 Double unders *Rx: 115/105/85/75 11 min cap 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 11:00.Read more

JP CrossFit – WOD Metcon (No Measure) EMOM 25 1: AMRAP ring muscle-ups 2: 12 dumbbell snatches* 3: 12 single leg v-ups 4: AMRAP weighted box step-overs* 5: Rest *Rx: 50/40/35/25, 24”/20” Scoring: The amount of ring muscle-ups and weighted box step-overs you complete in each round. Ring Muscle-ups (5 Rounds for reps) Weighted Box Step-overs (5 Rounds for reps)Read more

JP CrossFit – WOD Weighted Push-Ups (12 min to find a heavy single weighted push-up ) Metcon (Time) For time: 100 burpees Every minute, including start: 5 front squats* *Rx: 95/75/65/55 15 minute cap Scoring: Time it takes you to complete the workout. If you do not finish within the time cap, add the burpees remaining as seconds to 15:00.Read more