JP CrossFit – WOD Single Barbell Suitcase Deadlift (15 min to complete 3×5) 5 reps per side = 1 set . This is a new movement. Keep weight light Silent Deadlift (1×5)Read more

JP CrossFit – WOD Metcon (No Measure) 2 rounds for time of 250m row 10 weighted squats 10 shoulder to overhead 10 db thrusters 10 ring rows 6 min cap!!!You NEED to be warmed up enough for Fran. Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-upsSoft cap of 8 minutes.Read more

JP CrossFit – WOD Metcon (Time) With a partner I-go-you-go Cash in: 2000m row then Partitioned how you like: 175 Russian swings * 150 goblet squats* 125 push ups 100 v-ups *Rx: 16kg/12kg **RX+: 24kg/16kg 28 min time cap!!Read more

JP CrossFit – Community Metcon (5 Rounds for time) 5 Rounds of : With a 4:00min clock 25/20 cal row 12 wall balls 12 dumbbell snatches max plank with time remaining –1 min rest between rounds–You’re done once you’ve broken in your plank.Read more

JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) AMRAP 30 Player 1: 300m run Player 2: AMRAP 10 goblet squats 10 weighted lunges 10 power cleans Player 3: Rest Rx+: weighted vest 20/14 Unweighted version 10 squat jumps 10 jump lunges 10 push upsRead more