JP CrossFit – WOD Metcon Metcon (Time) For time, with a partner: 50 burpees 100 push ups 150 air squats 200 sit ups 150 air squats 100 push ups 50 burpees Partners alternate working for 1:00 apiece. You’re getting 1:1 work:rest, so hit it hard when it’s your turn! 32 minute cap!Read more

JP CrossFit – WOD Weightlifting Power Clean (Find a heavy 3, touch n go) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 5: 25 double unders 3 power cleans* *Rx = 135/95 Rx+ = 185/125Cleans are light enough that you can touch n go, at least in the beginning. Double unders take no longer than 15-30 seconds. The goal is 6-8 rounds.Read more

JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) AMRAP 21 Team of 2, i-go-you-go 100 russian swings 90 lateral hops 80 weighted squats 70 push ups 60 weighted step ups 50 russian twistsRead more

JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) AMRAP 21 Team of 2, i-go-you-go 100 russian swings 90 lateral hops 80 weighted squats 70 push ups 60 weighted step ups 50 russian twistsRead more

JP CrossFit – WOD Metcon (4 Rounds for reps) 2 rounds of: Min 1: 14/12 Cal Bike Min 2: AMRAP Handstand Push Ups Min 3: Rest Min 4: 14/12 cal row Min 5: AMRAP Sit Ups Min 6: Rest Min 7: 12 Burpees Min 8: Dumbbell Snatches* Min 9: Rest Min 10: 3 Stair Runs Min 11: AMRAP Wall Balls* Min 12: Rest *Rx: 50/35, 20/14 Rx+: Weighted Sit Ups, 60/40 Dumbell Snatches, 11’/10′ Tall BallsSorry this looks a bit busy but I wanted to give everyone the opportunity to hop onto the assault bikes so enjoy!Read more