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

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

JP CrossFit – WOD Metcon (AMRAP – Reps) Accumulate 3-5 reps between working deadlift sets of one of the following pull up options: Strict Chin Up Strict Pull Up Strict Chest to Bar Pull Up Strict L-Pull UpCount the total reps you accumulate in whatever movement standard you choose. () Deadlift (5×3 deadlift with caveats*) *no-hook grip, no drop from the top, full reset, no mix grip This is going to maker the deadlifts significantly lighter than usual but also WAY harder. Intention is to dial down that form and work that grip strength.Read more

JP CrossFit – WOD Pick your Poison Pick your workout! 1-Mile Run (Time) Max Effort 1-Mile Run 2k Row (Time) Max Effort 2k Row 80-cal bike (Time) Equivalent to 1 mile run/2k row Successories! Sun’s Out Squirrels Out Successories Vol. 3 (No Measure) 2 rounds not for time: 5 each leg Bulgarian Split Squat (weighted or not) 5 each leg Side Plank on Bench ()Read more

JP CrossFit – WOD Metcon (No Measure) EMOM6 2 Strict toes to bar Rx+: Pause at top and at 90 degrees on the way down () Metcon (4 Rounds for reps) 2 rounds of AMRAP 3 8 double db thrusters 20′ double db oh walking lunge –1min rest– AMRAP 3 8 toes to bar 20 double unders –1min rest– Rx: 2×35/2×25 rx+ 2×50/2×35Does not matter which AMRAP you start at.Read more