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

JP CrossFit – Community Metcon (AMRAP – Rounds) Dumbbell Chief 3:00on/ 1:00 off for 5 rounds 6 dumbbell snatches* 6 push ups 9 air squats *Rx: 50/35Only count entire rounds. Total score is total rounds across all 5 rounds.Read more

JP CrossFit – Olympic Weightlifting Weightlifting Power Snatch (3×3) 72-82% of your power snatch Hang Snatch (3×3) 72-82% of your full snatch Snatch Pull (3×5) 95% of your snatchRead more