JP CrossFit – Community Metcon (Time) For time -with a partner: Cash in: 400 m run 50 burpee box get overs(24/30) 80 DB snatch (50/35) 200 wallballs 80 DB snatch 50 burpee box get overs Cash out: 400m run30 min cap!Read more

JP CrossFit – WOD Metcon (5 Rounds for calories) 5 rounds: 2 min on/2 min off 5 wall facing HSPU 7 hang power cleans * max calorie row/bike in remaining time *Rx: 95/65, row cals *Rx+: 155/105, bike cals Score is caloriesRead more

JP CrossFit – Olympic Weightlifting Clean complex (7x(1+2) @60-70%) 1 Clean + 2 Hang Cleans (below knee) Clean Pull (4x(1+3) @80-90%) 1 Clean Pull + 3 Hang Clean Pull (below knee) Split Jerk (5×2 @65-70%) from a rack Press in Split (3x(4+4)) 4 per legRead more

JP CrossFit – WOD Bench Press (Build to moderate 1×3) Something we don’t get to do very often, have fun! Metcon (Time) 5 Rounds 200 m run 20-16-12-8-4 burpee pull ups17min cap!Read more

JP CrossFit – WOD Metcon (AMRAP – Rounds and Reps) AMRAP 12 2 bar muscle ups 6 deadlifts* 8 v-ups 20 double unders *Rx: 225/155 Cashout 😉 It’s Coach Ashley’s birthday!! 30 birthday burpees to celebrate!Read more