JP CrossFit – Community Metcon (Time) For time w/partner you-go-i-go style 100 wall balls 100 situps 100 pushups 100 box jumps 100 kettlebell swings Every 2 minutes including the 0:00 – 8 synchro burpees 30 min cap!Read more

JP CrossFit – WOD Deficit Deadlift (Every 20s x 20 sets 1 deficit deadlift @ RPE 6/7) Deadlifts on a 3″ platform.stay at the same weight for all 20 reps Metcon (Time) 10-9-8-7-6-5-4-3-2-1 Deadlifts* 1-2-3-4-5-6-7-8-9-10 Chest to bar pull ups 12 min cap *Rx: 225/185/155/105Read more

JP CrossFit – WOD Metcon (Time) Every 2:30 x 6 3 wall walks 50 double unders 10 DBall Squats* *Rx+: sandbag squatsScore is the time of your SLOWEST round Finisher (Checkmark) Tabata Abs 8x :20s on/10s off hollow rock flutter kicksRead more

JP CrossFit – WOD Metcon (AMRAP – Rounds and Reps) AMRAP 24 400 m run 15 power cleans* 20 burpees over the bar *Rx: 155/135/105/95Read more

JP CrossFit – WOD Back Squat (E3MOM x 5 sets 6 back squats @ RPE 7/8 ) stay at the same weight for all 5 rounds Metcon (AMRAP – Rounds and Reps) AMRAP 8 10 dumbbell hang clean and jerks* 60 hops over the dumbbell 10 ab mat sit-ups^ *Rx: 50/40/35/25 ^Rx+: GHD sit upsRead more