JP CrossFit – Community Metcon (3 Rounds for reps) EMOM 21: Min 1: 45s static hold Min 2: 45s AMRAP push ups/HSPU Min 3: 45s AMRAP air squats/pistols Min 4: 45s AMRAP sit ups/v-ups Min 5: 45s AMRAPkettlebell swings Min 6: 45s AMRAP calorie row Min 7: rest Static holds: Active squat Bar hang Handstand Hollow bodyYou must do 3 different active holds. Choose wisely! MetconRead more

JP CrossFit – WOD Weightlifting Overhead Squat Find a heavy 3! Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 8: 5 overhead squats* 5 bar over burpees 5 thrusters* 5 bar over burpees *Rx = 95/65 Rx+ = 135/95Read more

JP CrossFit – Olympic Weightlifting Pause Split Jerk Split Jerk (3×3 @ 72-82%) Push Press (3×5 @ 67%-77%) Front Squat (3×5 @ 67-77%)Read more

JP CrossFit – WOD Metcon Metcon (Time) For time: 100 double unders* 18 toes to bar 18 deadlifts(115/85) (135/95) 15 toes to bar 15 deadlifts (135/95) (155/105) 12toes to bar 12 deadlifts (155/105) (185/125) 9 toes to bar 9 deadlifts (185/125) (225/155) 6 toes to bar 6 deadlifts (205/145) (275/185) 3 toes to bar 3 deadlifts (225/155) (315/215) 100 double unders* *Rx+ = 200 double unders 20 minute cap!Read more

JP CrossFit – WOD Metcon Metcon (Time) For time: 10-20-30 Russian kettlebell swings Russian twists 10-20-30 Pistols Push ups 10-20-30 Goblet squats Burpees *Rx = 24kg/16kg Rx+ = 32kg/24kg 21 min cap!Read more