JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) AMRAP 21 Team of 2, i-go-you-go 100 russian swings 90 lateral hops 80 weighted squats 70 push ups 60 weighted step ups 50 russian twistsRead more

JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) AMRAP 21 Team of 2, i-go-you-go 100 russian swings 90 lateral hops 80 weighted squats 70 push ups 60 weighted step ups 50 russian twistsRead more

JP CrossFit – WOD Metcon (4 Rounds for reps) 2 rounds of: Min 1: 14/12 Cal Bike Min 2: AMRAP Handstand Push Ups Min 3: Rest Min 4: 14/12 cal row Min 5: AMRAP Sit Ups Min 6: Rest Min 7: 12 Burpees Min 8: Dumbbell Snatches* Min 9: Rest Min 10: 3 Stair Runs Min 11: AMRAP Wall Balls* Min 12: Rest *Rx: 50/35, 20/14 Rx+: Weighted Sit Ups, 60/40 Dumbell Snatches, 11’/10′ Tall BallsSorry this looks a bit busy but I wanted to give everyone the opportunity to hop onto the assault bikes so enjoy!Read more

JP CrossFit – Olympic Weightlifting Snatch (1RM) Clean and Jerk (1RM)Read more

JP CrossFit – WOD Metcon (AMRAP – Reps) Accumulate 3-5 reps between working deadlift sets of one of the following pull up options: Strict Chin Up Strict Pull Up Strict Chest to Bar Pull Up Strict L-Pull UpCount the total reps you accumulate in whatever movement standard you choose. () Deadlift (5×3 deadlift with caveats*) *no-hook grip, no drop from the top, full reset, no mix grip This is going to maker the deadlifts significantly lighter than usual but also WAY harder. Intention is to dial down that form and work that grip strength.Read more