Announcements The sign up sheet for Friday Night Lights for 25.3 is now open! JP CrossFit – WOD Metcon (5 Rounds for reps) Every 90 sec for 5 rounds 5-10 ring rows Rx+: Feet elevated Metcon (5 Rounds for reps) EMOM 20 (5 rounds) Min 1: 60 double unders Min 2: 15 v-ups* Min 3: AMRAP calorie row* Min 4: rest *Rx+: GHD’s, Air BikeRead more

JP CrossFit – WOD Metcon (AMRAP – Reps) AMRAP 20 with a partner Partner A: 200m run Partner B: AMRAP rope climbs –1:00 rest*– Partner A: 200m run Partner B: AMRAP wall walks –1:00 rest*– Your score is the total wall walks and rope climbs completed combined as a team*Both partners must complete the run and the movement of a section before resting e.g. Partner A must come back and to the climbs and Partner B must run before both partners rest together, before moving onto the following section with run and wall walk.Read more

JP CrossFit – WOD Metcon (Time) 10 Rounds for Time 3 deadlifts 1-2-3-4-5-6-7-8-9-10 double dumbbell squats 18 min time cap Rx: Barbell: 255/205/185/155 Dumbbell: 2x50s/2x35s/2x20sDumbbell can be held in the front rack or racked onto the shouldersRead more

JP CrossFit – WOD Metcon (Weight) Build to a heavy complex: 1 power snatch + 2 overhead squats Metcon (AMRAP – Rounds and Reps) AMRAP 14 5 bar over burpees 5 overhead squats* 5 pull ups 5 power snatches* *Rx: 95/75/65/55Read more

JP CrossFit – Community Metcon (Time) In teams of 2 for time 1000m run (together) 60 v-ups 30 doubele db cleans 800m run (together) 40 v-ups 20 double db cleans 600m run (together) 20 v-ups 10 double db cleans 24 min cap! Rx+: toes to bar instead of v-upsRead more