JP CrossFit – WOD Weightlifting Back Squat (Find a heavy 3!) Metcon Metcon (Time) For time: 18/15 calorie bike 15 x 25′ shuttle runsNo time cap, no need to scale. Just go!Read more

JP CrossFit – WOD Metcon Metcon (AMRAP – Rounds and Reps) With a partner: AMRAP 24: 200m row 10 dumbbell snatches* 1 rope climb *Rx = 50/35 Rx+ = 60/40Partners alternate full rounds. Aim for 7-8 rounds each. Score is total combined rounds (probably 12-16 or so).Read more

JP CrossFit – WOD Metcon Metcon (Time) For time: 21-15-9 Wall balls* Deadlifts* — rest 2 minutes — 21-15-9 Sit ups Front rack lunges* — rest 2 minutes — 21-15-9 Air squats Shoulder to overhead* — rest 2 minutes — 21-15-9 V-ups Bar over burpees *Rx = 95/65, 20/14 Rx+ = 115/85 26 minute cap!Read more

JP CrossFit – WOD Weightlifting Power Clean (Find a heavy triple, touch and go) Metcon Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-upsshould be a 10-13 minute thing. 14 minute soft cap, 15 minute hard!Read more

JP CrossFit – Community Metcon (Time) With a partner I go-you go 1000m row 100 wall balls 100 situps 100 air squats 100 push ups 100 lunges 100 kb swings 32 min time cap!!!!Read more