JP CrossFit – WOD Metcon (5 Rounds for reps) EMOM 15: Min 1: 12/10 cal row Min 2: 12 dumbbell snatches* AMRAP strict handstand push ups Min 3: rest *Rx = 50/35Read more

JP CrossFit – WOD Metcon (AMRAP – Rounds and Reps) AMRAP 18: 200m dumbbell Farmer Carry 20 dumbbell deadlifts* 10 pistols 20 dumbbell hang power cleans* 10 pistols 20 dumbbell hang squat cleans* *Rx: 50/35 Rx+: 70/50Start DB carry at the top of the stairwell. If you get out onto the carry, that’s 1 rep. If you get back before the time runs out, that’s 2!Read more

JP CrossFit – WOD Metcon (Weight) Find a Heavy Complex: 2 front squats 2 push pressesFrom the rack. Metcon (Time) For time 100 double-unders 21 push presses* 21 front squats* 100 double-unders 15 push presses* 15 front squats* 100 double-unders 9 push presses* 9 front squats* *Rx: 75/55 Rx: 115/75 14 min cap!!Read more

JP CrossFit – Olympic Weightlifting Weightlifting Power Clean (1×3) find a heavy 3 Clean complex (1×3) Hang Clean + Power Jerk Find a heavy 3 for the complex. Hold onto the bar if you can, but if you need to drop and reset your hands, that’s ok. Clean complex (4×5) Segment Clean Pull + Clean Pull 95% of your max cleanRead more

JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) AMRAP 30 In teams of 2, i-go-you-go 100 dumbbell thrusters 100 situps 100 push ups 100 russian twists 100 weighted step ups –Every 5 min 10 synchro burpees (bonus points for high five at the top)–Read more