JP CrossFit – WOD Gymnastics Weighted Pull-ups (3-3-3-3) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 15: 12 dumbbell deadlift, R side* 12 dumbbell hang clean and jerk, R side* 4 burpee box jump overs* 12 dumbbell deadlift, L side* 12 dumbbell hang clean and jerk, L side* 4 burpee box jump overs* At the 10:00 and 5:00: 16 ​strict pull ups *Rx = 50/35, 24″/20″Read more

JP CrossFit – Olympic Weightlifting Warm-up Our goal today is consistency! We want perfect positioning on every single rep. Weightlifting Snatch (5×2, 80-85%) Weightlifting Clean and Jerk (5×1, 80-90%) Weightlifting Enderton Front Squat Complex 1 FS, 3 sec pause at bottom 1 FS, double bounce 1 FSOptional after-class strength work: 15 minutes to find a 1RMRead more

JP CrossFit – WOD Metcon Metcon (Time) For time: 21-15-9 Overhead squats* 9-6-3 Bar muscle ups Rx = 115/809 minute time cap!Read more

JP CrossFit – WOD Metcon Metcon (Time) With a partner, for time: 2 rounds: 60 box jumps (24″/20″) 60 Russian kettlebell swings* 60 sit ups 500m row 1 round: 40 tall box jumps (30″/24″) 40 kettlebell swings* 40 v-ups 500m row *Rx = 24kg/16kg 25 minute time cap!Partners split work evenly, but can break it up however they like. Meaning you can do 5 reps then I do 5, then you do 5 etc, or you do 30 and then I do 30 etc, or anything in between. Partners do not need to do the same scales!Read more

JP CrossFit – WOD Weightlifting Shoulder Press (Find a heavy 4×5!) Metcon Squat Fundamentals (AMRAP – Rounds and Reps) As Many Rounds As Possible (AMRAP) in 10 minutes 10 Wallballs 25 Double UndersRead more