JP CrossFit – WOD Metcon Metcon (Time) For time: 800m run 21 hang power clean and jerks* 21 bar over burpees 400m run 15 hang power clean and jerks 15 bar over burpees 200m run 9 hang power clean and jerks 9 bar over burpees *Rx = 95/65 18 min capRead more

JP CrossFit – WOD Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 24, with a partner: Player 1: 4-8-12-16-20 etc Lunges Sit ups Kettlebell deadlifts* Up downs Player 2: AMRAP meter row *Rx = 24kg/16kg Rx+ = 32kg/24kg Partners switch every 2:00. 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. Metcon (Distance) For the row.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 (AMRAP – Rounds and Reps) AMRAP 30 Partner A: 500/400m row Partner B: AMRAP 10 weighted lunges 10 russian twists 10 db thrusters 10 weighted situps 10 updowns Partner C: Rest Rx+: 2x db for lunges and thrustersRead more

JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) AMRAP 30 Partner A: 500/400m row Partner B: AMRAP 10 weighted lunges 10 russian twists 10 db thrusters 10 weighted situps 10 updowns Partner C: Rest Rx+: 2x db for lunges and thrustersRead more