JP CrossFit – WOD Bat Wings (AMRAP – Rounds) Every :30 seconds, 40 rounds: 2 power cleans* 1 push jerk* 10 double unders *Rx = 95/65 Rx+ = 135/95Score is TOTAL ROUNDS SUCCESSFULLY COMPLETED, with a max possible score of 40. If you get the 3 barbell reps and 10 double unders done in 30 sec, you get credit for that round. Pro tip: keep track of the rounds you don’t complete, not the rounds you do. Can you make it to 40 rounds?Read more

JP CrossFit – Olympic Weightlifting Snatch (1RM) Clean and Jerk (1RM)Read more

JP CrossFit – WOD Deadlift (Find a Heavy 1×5) Metcon (Time) 3 rounds for time: 400 meter Run 40 Sit-Ups* 10 Deadlifts* *Rx = 185/125 Rx+ = 225/155, 25 GHD situps Time Cap: 16 MinutesGo for 60-70% of what you reached in the 1×5 DeadliftRead more

JP CrossFit – WOD Metcon (No Measure) EMOM 16: 1 – 2 ring muscle ups AMRAP burpees 2 – rest 3 – 2 ring muscle ups AMRAP wall balls* 4 – rest *Rx = 20/14Sub 4 dips for 2 RMU. Burpees (4 Rounds for reps) Wall Balls (4 Rounds for reps)Read more

JP CrossFit – WOD Max Height Box Jump Record height in inches as reps completed Metcon (Time) For time: 10-9-8-7-6-5-4-3-2-1 Box Jumps Pull Ups Time Cap: 10 Minutes Rx: 24/20 Rx+: Chest to Bar Pull-upsRead more