JP CrossFit – WOD Metcon (5 Rounds for weight) E 90 sec for 5 sets 1 snatch high pull 1 power snatch 1 overhead squat Metcon (Weight) 4 rounds of 300/250m row 12 Overhead Squats 60 double unders –60 sec rest– Rx: 115/105/85/75 20 min cap!Read more

JP CrossFit – WOD For Good (Time) For Time 60 burpee box jump overs –every 3:30 min including at the 0 400m run — 28 min cap!Read more

JP CrossFit – WOD Skill Work (No Measure) Every 90 sec x 3 sets: Beginner – Floor/Box Pike Shoulder Taps x 3-5/side Intermediate – Chest to Wall HS Plate Climbs x 3-5/side Advanced – Back to Wall HS Plate Climbs x 3-5/side Metcon (4 Rounds for reps) 4 rounds Min 1: 16 DB Cleans Min 2: AMRAP Toes to Bar Min 2: 16 Russian KB Swings Min 3: AMRAP HSW* Min 5: rest *Every 5ft = 1 rep. Find a 5ft equivalent for your scale e.g. every 10ft double db overhead walk is 1 rep, or every full plate walk = 1 rep) *Score is reps of TTB + HSW reps across 4 roundsRead more

JP CrossFit – WOD Deadlift (Strength: Deadlift E3MOM x 5 sets ) Set 1: 3 reps @ RPE 7 Set 2: 3 reps @ RPE 8 Set 3: 3 reps @ RPE 9 Set 4: 3 reps @ RPE 9 Set 5: 3 Reps @ RPE 9 Metcon (AMRAP – Rounds and Reps) AMRAP 9 4 x 20 double db/kb farmers carry 2 x 20″ double db/kb front rack lunge 10 ring rows Rx:DB: 2x 50’s/35’s, 25’s, KB: 2x 24kg/16kg/12kgRead more

JP CrossFit – WOD Bench Press (E3MOM for 5 sets ) Set 1: 3 reps @ RPE 7 Set 2: 3 reps @ RPE 8 Set 3: 3 reps @ RPE 9 Set 4: 3 reps@ RPE 9 Set 5: 3 Reps @ RPE 9 Strict Half Cindy (AMRAP – Rounds and Reps) 5 strict pull ups 10 push ups 15 air squats Rx+: Weight Vest 20/14Read more