JP CrossFit – WOD Tempo Strict Pull Ups (No Measure) EMOM 6 1x Tempo Strict Pull Up 5 sec ascent 5 sec hold 5 sec descent Rx+: Weighted Pull Up Metcon (Time) For Time: 400m run 22 Pistols 44 Situps 16 Pistols 32 Situps 10 Pistols 20 Situps 400m run Time Cap 11 minRead more

JP CrossFit – WOD Metcon (Time) For Time: 10 Power Cleans 100 Double-Unders 8 Power Cleans 80 Double-Unders 6 Power Cleans 60 Double-Unders 4 Power Cleans 40 Double-Unders 2 Power Cleans 20 Double-Unders *Rx = 135/95 Rx+ = 185/125 Time Cap 12 minRead more

JP CrossFit – WOD The Limit Does Not Exist (No Measure) EMOM 24: MIN 1: AMRAP rope climbs MIN 2: Rest MIN 3: AMRAP wall balls* MIN 4: Rest *Rx: 20/14Record how many reps of rope climbs and wall balls you get each round and try and keep them consistent or get more reps each round! We did this last on 6/29/22 Rope Climbs (6 Rounds for reps) Rope Climbs completed per round Wall Balls (6 Rounds for reps) Wall Ball Shots completed per roundRead more

JP CrossFit – WOD Overhead Squat (Heavy 1×1 from the floor!) Metcon (AMRAP – Reps) AMRAP 12: 1 overhead squat 10 burpee box jumps 2 overhead squats 10 burpee box jumps 3 overhead squats 10 burpee box jumps … Continue until time expires, adding 1 overhead squat each round. Rx: 80% of your heavy OHS from the ground, 20/24″ BoxRead more

JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) AMRAP 18 In teams of 3: Partner A: 250m row Partner B: AMRAP 6 db deadlifts 6 db squats 6 db shoulder to overheads 6 db clusters Partner C: restRead more