JP CrossFit – WOD Metcon (Time) For time, with a partner (You-Go-I-Go): 4-6-8-10-12-14-16-18-20-22 Toes to bar 20-18-16-14-12-10-8-6-4-2 Box jump overs 10-9-8-7-6-5-4-3-2-1 Heavy power snatch* *Rx: 115/105/85/75 20 min cap!Read more

JP CrossFit – WOD Skillwork (No Measure) Peg board practice!Don’t let this intimidate you! Coaches will walk you through progressions and give you the opportunity to touch the peg board if you never have! It’ll be a good opportunity to learn something new 🙂 Metcon (4 Rounds for reps) 4 rounds of 2:00 min on/2:00 min off 3 rope climbs* 8 d-ball cleans to the shoulder Max calorie row in remaining time *Rx+: 1 pegboardRead more

JP CrossFit – WOD Metcon (Time) For time: 3 rounds: 10 overhead squats* 10 burpee over bar 10 sit-ups -Rest 4 min- 1 round: 30 overhead squats** 30 burpee over bar 30 sit-ups *Rx: 135/95/75/65 **Rx: 95/75/65/55 22 min cap!Read more

JP CrossFit – WOD Shoulder Press (Every 2 min for 5 sets: 3 strict press* ) *building to a heavy 3 rep Push n’ Pull (AMRAP – Rounds and Reps) AMRAP 6 3 strict presses* 3 strict pullups *Rx: 65%-70% of the heavy 3 rep from aboveRead more

JP CrossFit – WOD Metcon (Time) 5 rounds for time: 500m row 400m run -rest 3 min- 36 min cap!Read more