JP CrossFit – WOD Metcon Metcon (Time) For time: 65 front squats* Every break: 1 round of Cindy: 5 pull ups 10 push ups 15 air squats *Rx = 95/65 Rx+ = 135/95 12 minute time cap!Read more

JP CrossFit – WOD Metcon Metcon (No Measure) With a partner: 6 rounds: Player 1: 1000m row Player 2: AMRAP: 20 box jump overs* 20 v-ups 20 backstep lunges 20 up downs 20 russian swings* *Rx = 24″/20″, 24kg/16kg 28 minute time cap!There are two scored workouts here, the 6000m row and the AMRAP. One partner rows 1000m while the other works through the AMRAP. The rower finishes their row and continues the AMRAP where their partner left off, who now rows. The workout ends when both partners have rowed 3 times each, totalling 6000m. Important scaling note: if your average 500m pace is 2:30 or slower, scale to 800m or less. Each row should take 4:30 at the absolute most or you won’t finish under the cap. Metcon (Time) 6k row Metcon (AMRAP – Rounds and Reps) The AMRAPRead more

JP CrossFit – WOD Weightlifting Overhead Squat (Find a moderate 3 rep!) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 9: 7 overhead squats* 5 burpees 3 bar muscle ups *Rx = 75/55 Rx+ = 115/85Read more

JP CrossFit – WOD Metcon Bat Wings (AMRAP – Rounds) Every :30 seconds, 40 rounds: 2 power cleans* 1 push jerk* 10 double unders *Rx = 95/65 Rx+ = 135/95Score is TOTAL ROUNDS SUCCESSFULLY COMPLETED, with a max possible score of 40. If you get the 3 barbell reps and 10 double unders done in 30 sec, you get credit for that round. Pro tip: keep track of the rounds you don’t complete, not the rounds you do. Can you make it to 40 rounds?Read more

JP CrossFit – WOD Metcon Metcon (Time) For time: 200m run 50 wall balls* 50 sit ups^ 5 rope climbs^ 400m run 30 wall balls 30 sit ups 3 rope climbs 800m run 10 wall balls 10 sit ups 1 rope climb *Rx = 20/14 ^Rx+ = medball sit ups, legless no jump 25 minute time capRead more