JP CrossFit – WOD Deadlift (Moderate 1×5 touch and go (around 70-80% 1rep)) This will end up being the weight you use for the metcon, but for 3 reps. These reps should be touch and go. Stells Haus of Love (5 Rounds for reps) EMOM 10 Min 1: 3 deadlifts* Min 2: AMRAP bar over burpees* Deadlift weight is from the 1×5 complex. Click Rx if you complete all deadlifts and BOB as Rx. Score is BOB.Read more

JP CrossFit – WOD Metcon (Weight) Build to a heavy complex of 1 cluster 1 thrusterYou may pause in the overhead or at the shoulder between reps. Narf (Time) For time: 9-15-21 thrusters* pull ups *Rx: 95/65 10 min cap!Lols I had accidentally just put up Fran. This is Fran’s evil step sister.Read more

JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) 30 min AMRAP with a partner: 100 box jumps 100 goblet squats (50/35) 100 DB snatches (50/35) EMOM starting @ 0:00-5 burpees Rx: 3 burpees Rx+: 5 burpeesnewer folks can consider doing a team of 3!Read more

JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) 30 min AMRAP with a partner: 100 box jumps 100 goblet squats (50/35) 100 DB snatches (50/35) EMOM starting @ 0:00 – burpees! Rx: 3 burpees Rx+: 5 burpeesnewer folks can consider doing a team of 3!Read more

JP CrossFit – WOD Metcon (5 Rounds for calories) EMOM x 20 MIN 1- 12 burpees MIN2- 18 situps MIN 3- 12/9 cal row* MIN 4- rest Rx: row increase by 2 each round: 12,14,16,18,20 9,11,13,15,17 Rx+: 15 burpees, 25 situps cals start at 15/12: 15,17,19,21,23 12,14,16,18,20Burpees and situps should be at a recovery pace! The workout really begins on the rower 😉Read more