JP CrossFit – WOD Metcon (AMRAP – Rounds and Reps) AMRAP 15     1 power snatch *     30 double unders     3 bar muscle ups         –add 1 snatch every round–     *Rx: 105/75     Rx+ 135/95Snatch should be something you do as singles, or perhaps a double, but more than that and it’s probably too light. This is a go out steady, end steady kind of day.Read more

JP CrossFit – Community “Live Your Truth”-Rev. Dr. Sara (3 Rounds for reps)   EMOM 18      Min 1. Movement A      Min 2: Movement B      Min 3: Rest      Min 4: Movement C      Min 5: Movement D      Min 6: Rest      Min 7: Movement E      Min 8: Movement F      Min 9: Rest A Options     1 points- up downs      2 points- burpees      3 points- burpee to sit B options      1 points- air squats      2 points- weighted squats      3 points- wall balls C options      1 points- sit ups      2 points- knees to chest      3 points- toes to bar D options      1 points- lunges      2 points- weighted lunge      3 points- pistols E Options 1...Read more

JP CrossFit – Community “Live Your Truth”-Rev. Dr. Sara (2 Rounds for reps)   EMOM 18      Min 1. Movement A      Min 2: Movement B      Min 3: Rest      Min 4: Movement C      Min 5: Movement D      Min 6: Rest      Min 7: Movement E      Min 8: Movement F      Min 9: Rest A Options     1 points- up downs      2 points- burpees      3 points- burpee to sit B options      1 points- air squats      2 points- weighted squats      3 points- wall balls C options      1 points- sit ups      2 points- knees to chest      3 points- toes to bar D options      1 points- lunges      2 points- weighted lunge      3 points- pistols E Options 1...Read more

JP CrossFit – Community Tim’s Thanksgiving Feast of Fitness (AMRAP – Rounds and Reps) AMRAP 20: Main course: 20 sit-ups 15 kettlebell swings (24kg/16kg) 10 burpees +choose a side! Sides: 5 pull-ups 5 toes-to-bar 5 box jumps (24″/20″) 5 push-ups 5 kettlebell clean and jerks 5 wall balls – 2 min rest – Choose a dessert cashout! 10 muscle-ups 50 cal row 75 air squats 150 double unders 800m runRead more

JP CrossFit – WOD Crash and Burn Championship Round (Time) For time 10-9-8-7-6-5-4-3-2-1 unbroken pull ups directly into 12-11-10-9-8-7-6-5-4-3-2 unbroken push ups directly into 30-28-26-24-22-20-18-16-14-12 unbroken double unders 18 min cap!!You must work through alllll of the pull ups before moving onto push ups and the same for push ups before double unders. You can take as much rest as you need between sets, with the knowledge that there’s a 18 min time cap! If you fail in a set, you must re-do that set. For example say I’m on the set of 9 push ups and I fail on the 8th rep, I cannot move on and must re-do that set of 9 unbroken push ups. This is a game of recovery and muscular stamina. Ideally it takes you about 3-5 min for pull ups, 4-7 for push ups and 3-5 for dubs. Metcon (No Measure) Tabata (8 total rounds...Read more