JP CrossFit – WOD Metcon Metcon (Time) For time: 800m run 21 overhead squats* 21 bar over burpees 400m run 15 overhead squats 15 bar over burpees 200m run 9 overhead squats 9 bar over burpees *Rx = 95/75/65/45 18 min capRead more

JP CrossFit – WOD Metcon Metcon (Time) For time: 800m run 15 overhead squats* 15 bar over burpees 400m run 12 overhead squats 12 bar over burpees 200m run 9 overhead squats 9 bar over burpees *Rx = 95/75/65/55 16 min capRead more

JP CrossFit – WOD Metcon Metcon (No Measure) AMRAP 24, with a partner: Partner 1: 4-8-12-16-20 etc Lunges Sit ups Kettlebell deadlifts* Up downs Partner 2: AMRAP meter row Partners switch every 2:00. *Rx = 32kg/24kg/20kg/16kg Don’t reset your rower when you switch! Your scores will be both the rounds and reps from the AMRAP and the total meters rowed. Rounds and Reps from the AMRAP (AMRAP – Rounds and Reps) Total Row Distance (Distance) Total meters accumulated over the workout.Read more

JP CrossFit – WOD Metcon Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about Murph click hereRemember, don’t hit Rx unless you use the weight vest.Read more

JP CrossFit – Community Metcon (4 Rounds for reps) Fight gone bad style: 4 rounds, max reps in the minute: Kettlebell swings Burpees Sit ups Dumbbell snatches Calorie row RestRead more