JP CrossFit – WOD Metcon (4 Rounds for reps) 3:00 on/ 1:00 off for 4 sets (2 sets of each – alternating): Set 1: 45 Single Unders 10 Hand Release Push-Ups AMRAP Toes to bar Set 2 : 45 Single Unders 10 Strict Toes to bar AMRAP Hand Release Push-ups Score is reps of toes to bar plus reps of hand release push ups only. jump rope and required reps of the second movement don’t count.Read more

JP CrossFit – WOD Metcon (Weight) E2MOM for 5 rounds 2 Push Jerks Build in weight across sets to end in RPE 9 Push Jerk (1×2 ) For your records Metcon (Time) For Time 400m run 21 push presses* 400m run 15 push presses* 400m run 9 push presses * *Rx:105/75/65/55 11 min cap! Scoring: Score is the time it takes you to complete the work. If you don’t finish, add 1 sec for every rep you didn’t complete. Runs each cound as 2 reps (1 for making it out the door, one for making it back in).Read more

JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) AMRAP 30 With a partner: 100 box jumps 100 goblet squats 100 DB snatches EMOM starting @ 0:00- burpees! Rx: 3 burpees Rx+: 5 burpees Newer folks can consider doing teams of 3 or 1 burpee.Read more

JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) AMRAP 30 With a partner: 100 box jumps 100 goblet squats 100 DB snatches EMOM starting @ 0:00- burpees! Rx: 3 burpees Rx+: 5 burpees Newer folks can consider doing teams of 3 or 1 burpee.Read more

JP CrossFit – WOD The Great White (Time) For time: 800m run 30 thrusters* 10 burpees over the bar 600m run 20 thrusters 20 burpees over the bar 400m run 10 thrusters 30 burpees over the bar 30 min cap! *Rx: 95/75/65/55 FUN FACT: Great White Sharks have a streamlined shape and powerful tails that propel them through the water at over 37 MPH! Their ancestry dates back more than 400 million years and research suggests that the lifespan of Great White Sharks is estimated to be at least 70 years.Read more