JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) 22 Minute AMRAP With a partner complete: 30 Weighted Step Ups 30 Thrusters 30 Russian Twists 30 Dumbbell Clean Share one dumbbell if possible, divide work as needed Rx 50/35Read more

JP CrossFit – WOD Metcon (6 Rounds for calories) EMOM 24: Min 1: 30 Double Unders Min 2: 15 Box Jumps Min 3: AMRAP Cals on the Rower Min 4: Rest *Rx: 24/20″ Rx+: 60 Double UndersScore is the rower cals you accumulate each round.Read more

JP CrossFit – Olympic Weightlifting Hang Power Clean (5×3 @70%) Hang Clean (3×3 @80%) Front Squat (4×5 @75%) Weightlifting Day 1 for Newbies Big focuses: -Bracing -Squat stance -Drop squat -Snatch grip -Overhead position -Pressing snatch balance -Drop snatch -Heaving drop snatch Snatch balance Weightlifting Day 2 for Newbies Focuses: -Tall muscle Snatch – Tall snatch -Power position -Hip snatch -High hang snatchRead more

JP CrossFit – WOD Front Squat (Heavy 5×5) Metcon (Time) 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Pushups V-Ups Time Cap: 7 minutesRead more

JP CrossFit – WOD Metcon (AMRAP – Rounds and Reps) AMRAP 16: 5 Bar Muscle Ups 20 Russian KB Swings* 400m Run *Rx: 24kg/16kg Rx+: 32kg/24kgKettlebell should be heavy! If you make it out on the run before the end of the timer, then count it as one rep.Read more