JP CrossFit – WOD Metcon (Time) For time: 800m run 21-17-12 power cleans burpee over the bar 800 m run time cap: 25 min Rx: 155/135/105/95Shamelessly created a WOD with my favorite movements for my b-day 🙂 hope you enjoy it as much as i did! – coach ashRead more

JP CrossFit – WOD Skillwork (No Measure) Every 90s x 4 sets: 3-6 reps of HSPU practice Can be kipping, strict, wall facing, negatives, etc. Metcon (AMRAP – Rounds and Reps) AMRAP 8 4 Handstand Pushups 4 Deadlifts* 4 Pistols (Single-Leg Squats) *Rx: 275/225/185/155Read more

JP CrossFit – WOD Skillwork (No Measure) Every 90s x 4 sets: 3-6 reps of HSPU practice (can be kipping, strict, wall facing, negatives, etc.) Metcon (AMRAP – Rounds and Reps) AMRAP 8 4 HSPU 4 deadlifts* 4 pistols *Rx: 275/225/185/155Read more

JP CrossFit – WOD Metcon (Time) With a partner: 6 Rounds for Time 20 Toes to Bar 40 Box Jump Overs* *Rx: 24”/20” 30 min cap!Read more

JP CrossFit – WOD Metcon (Time) with a partner: 6 RFT 20 toes to bar 40 box jump overs* Rx: 24”/20” 30 min cap!Read more