JP CrossFit – WOD Weighted Pistols (Weight) You must complete a pistol on both legs for weight to count. Folks without pistols, choose a challenging scale (one you wouldn’t use in a metcon) and hit that scale for 3-5 sets. Metcon (Time) 10-9-8-7-6-5-4-3-2-1 Box jumps Pushups Pistols Shuttle runs Rx: 30”, 24”18min cap! 1 shuttle run = down and backRead more

JP CrossFit – WOD Metcon (Time) 10 rounds for time: 3 hang squat clean thrusters* 5 chest to bar 7 burpee over bar Rest 1 min after each round Rx: 95/65 Rx+: 135/9524min cap! You get one minute of rest after each round so go hard when you’re working! Quick and unbroken! Score is total time it takes to complete the 10 rounds with the rest.Read more

JP CrossFit – WOD Weighted Pull-ups (3 x 1) find a challenging weight you can hit once, 3 times! If you don’t have a strict pull-up, try to use the least resistant band you can and record in the comments. 2023 Individual Quarterfinals Test 2 (AMRAP – Rounds and Reps) AMRAP 12 8 SA DB snatches- arm 1 8 OH lunge steps – arm 1 8 SA DB snatch – arm 2 8 OH lunge steps – arm 2 40 single crossovers Rx: 50/35 Rx+: 70/50The second this was announced I KNEW I had to program it for the gym! Time to test out your crossover skills 😉Read more

JP CrossFit – Community Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 24: 20 step ups 20 push ups 20 sit ups 20 dumbbell snatches 3 stair runsRead more

JP CrossFit – Community Metcon Metcon (Time) For time, with a partner: 800m burpee broad jumps Rx+ = synchroRx is outside to the regular 800m turnaround and back. Only one partner working at a time. Partners can break up workout however they like (alternating single reps or sets of 10 for example) For Rx+, both partners must have their chests on the ground at the same time, and broad jump at the same time. Metcon (AMRAP – Rounds and Reps) AMRAP 24: 20 step ups 20 push ups 20 sit ups 20 dumbbell snatches 3 stair runsRead more