JP CrossFit – WOD Strength (No Measure) Every 90 seconds x 10 1 clean and jerkbuild in weight over the 10 rounds, should be close to 1RM by the end. After the 10 rounds you will get 5 minutes to try to hit a new PR! Clean and Jerk (Heavy 1 Rep!) Successories (No Measure) 3 sets 90 s on/1 min off AMRAP: 15 DB curls (single DB) 50 ft , 90 degree DB hold walk (single DB)Read more

JP CrossFit – WOD Kelly (Time) 5 Rounds for time of: 400m Run 30 Box Jumps, 24” / 20” 30 Wall-Ball Shots, 20# / 14#35 min cap! Partner Kelly (AMRAP – Rounds and Reps) With a partner! AMRAP 30: 400m run, together A: 15 box jumps B: 15 box jumps A: 15 wall balls B: 15 wall ballsRead more

JP CrossFit – Community Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 25: 20 wall balls 20 push ups 20 sit ups 20 lunges After every round, choose one: – 200m run – 250m row – 250m ski – 20 cal bike – 15 burpees – 3 stair runsChoose a new cardio every round!Read more

JP CrossFit – Community Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 25: 20 wall balls 20 push ups 20 sit ups 20 lunges After every round, choose one: – 200m run – 250m row – 250m ski – 20 cal bike – 15 burpees – 3 stair runsChoose a new cardio every round!Read more

JP CrossFit – WOD Metcon Metcon (Time) For time: 30 weighted step ups* 30 dumbbell thrusters* 30 squat jumps *Rx = 24″/20″, 50/35 Rx+ = 60/40No time cap! Choose a weight you can move quickly with and finish in 3-5 minutes. Weightlifting Front Squat (1 rep max!)Read more