JP CrossFit – Community Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 24: 400m run 20 sit ups 20 wall balls* 100 lateral hops 20 sit ups 20 wall balls 500m row 20 sit ups 20 wall balls *Rx = 20/14 Rx+ = 30/20Read more

JP CrossFit – Community Metcon Metcon (5 Rounds for reps) 5 rounds: With a 3:00 clock: 300m run 20 air squats AMRAP push ups — Rest 1 minute — Rx+ = weight vest!Read more

JP CrossFit – WOD Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 12: 5 handstand push ups 8 weighted step ups* 25 double unders *Rx = 50/35, 24″/20″Read more

JP CrossFit – Olympic Weightlifting The olympics are over… but it’s only three years until the next one! Weightlifting Hang Snatch (6×1) Start at 80% of your heaviest snatch and work up to 85%. Weightlifting Overhead Squat (3×3) 85% of your heaviest overhead squat. If this is a big jump from the snatches you just did, take a warm up set or two before starting the triples. Weightlifting Clean Pull (4×2) This is optional strength work for after class. 110% of your heaviest clean, explosive on the way up and a 6sec tempo on the way down. Focus on perfect clean positions.Read more

JP CrossFit – WOD Weightlifting Front Squat (Find a single heavy! Fun!) Metcon Metcon (AMRAP – Rounds and Reps) Death by: 2 dumbbell snatches* 1 burpee *Rx = 50/35Death By is an EMOM. Add 2 snatches and 1 burpee every minute until the work can no longer be completed within that minute. Min 1: 2 snatches, 1 burpee Min 2: 4 snatches, 2 burpees Min 3: 6, 3 Min 4: 8, 4 etcRead more