JP CrossFit – Community Metcon (4 Rounds for reps) 4 rounds: Min 1: Kettlebell Swings Min 2: Burpees Min 3: Sit-ups Min 4: Dumbbell Snatches Min 5: Calorie Row Min 6: Rest The scoring is Fight Gone Bad style, meaning that your reps are continuously counted for the whole round, giving you a total count of reps for each round. If you do 15 kettlebell swings, then the first burpee you do you counts as 16, etc…Read more

JP CrossFit – WOD Handstand Walk Practice This is 10 minutes dedicated to playing around with the HS walk! Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 10 3-6-9-12… Toes to Bar 1-2-3-4… Wall WalksRead more

JP CrossFit – WOD Handstand Walk Practice This is 10 minutes dedicated to playing around with the HS walk! Metcon (AMRAP – Rounds and Reps) AMRAP 10 3-6-9-12… toes to bar 1-2-3-4… wall walksRead more

JP CrossFit – WOD Deadlift (Weight) Every 20s x 20 – 1 rep @ 70%-80% of 1 RM Deadlift this is just here so you can look up your 1 RM Metcon (Time) 10 RFT: 3 box jumps 5 Russian KBS 10 cross over single unders Rx: 70/53/44/35, 24″/20″ 12 min cap!Read more

JP CrossFit – WOD Deadlift (Weight) Every 20s x 20 – 1 rep @ 70%-80% of 1 RM Deadlift this is just here so you can look up your 1 RM Metcon (Time) 10 RFT: 3 box jumps 5 Russian KBS 10 cross over single unders Rx: 70/53/44/35, 24″/20″ 10 min cap!Read more