JP CrossFit – Community Metcon (3 Rounds for reps) With a partner: 3 rounds: AMRAP 3 5 burpee slam balls (w/med ball) 5 box jumps -rest 30 s- AMRAP 3 5 SA DB thrusters 5 sit ups -rest 30 s- AMRAP 3 ME cal row/bike -1 min reset-Read more

JP CrossFit – WOD Metcon (AMRAP – Rounds and Reps) AMRAP 24 15 deadlifts* 15 toes to bar 400 m run Rx: 185/125 Rx+: 225/155Read more

JP CrossFit – Olympic Weightlifting Snatch (Emom 15, then HS) Emom 15: Min 1-5: 78% Min 6-10: 83% Min 11-15: 88% Then find a heavy single w/o a clock Snatch Pull (2×3 @95%) Snatch Grip Deadlift (2x(3+1) @90%) 3 segment snatch DLs + 1 snatch DL Back Squat (3×3 @80%) 5 sec negative on the first repRead more

JP CrossFit – WOD Laura (AMRAP – Rounds and Reps) With a partner, AMRAP 21 40/30 cal row 20 burpee over rower 10 power cleans (155/105)Special Agent Laura Schwartzenberger, 43, was killed while executing a search warrant related to a violent crime against children. Schwartzenberger, who joined the FBI in 2005, was fatally shot by a suspected child pornographer on Feb. 2 in Sunrise, Florida. You can read more about Laura hereRead more

JP CrossFit – WOD Weighted Pistols (Weight) You must complete a pistol on both legs for weight to count. Folks without pistols, choose a challenging scale (one you wouldn’t use in a metcon) and hit that scale for 3-5 sets. Metcon (Time) 10-9-8-7-6-5-4-3-2-1 Box jumps Pushups Pistols Shuttle runs Rx: 30”, 24”18min cap! 1 shuttle run = down and backRead more