JP CrossFit – WOD Weightlifting Metcon (No Measure) Every 90 seconds x 10 1 Snatch Build in weight over the 10 rounds. By the end you should be close to your 1RM. After the 10 rounds you will get 5 minutes to try to hit a new PR! Snatch (1 RM Snatch!) Metcon Metcon (4 Rounds for reps) Tabata! 4 rounds each, :20 on, :10 off Superman Extensions Russian Twists Situps Hollow RocksWodify will ask you for 4 scores, add the highest and lowest rounds of each movement.Read more

JP CrossFit – WOD Metcon Metcon (5 Rounds for reps) EMOM 20: Min 1: 15/12 calorie row Min 2: 30 Double Unders* Min 3: AMRAP rope climbs* Min 4: rest *Rx+ = 60 dubs, legless rope climbs with no jump Score is total rope climbs per round (5 numbers)Read more

JP CrossFit – WOD Weightlifting Sumo Deadlift (Full Reset Moderate 3×3) Build up to a moderate set of three reps and hit it three times. Metcon Metcon (Time) For Time: 30-20-10 Dumbbell Snatch 15-10-5 Burpee Box Jump Overs Rx: 50/35#, 24/20″ Rx+: 60/40# 9 min time capKeep a steady pace and enjoy two of the best movements in CrossFit! 😉Read more

JP CrossFit – WOD Announcements It’s Ari’s first week of programming! Go Ari! Weightlifting Thruster (Heavy 1×3 Thruster) Build up to a heavy 3 rep thruster. Metcon Metcon (Time) 10 rounds for time: 5 thrusters* 5 toes to bar *Rx= 75/55# *Rx+= 95/65# 9 min time capFind a weight for the thruster and a toes to bar scale that you can do unbroken and press that gas pedal!Read more

JP CrossFit – Community Metcon (Time) For time- with a partner: Cash in: 400 m run 50 burpee box get overs(24/30) 80 DB snatch (50/35) 200 wallballs 80 DB snatch 50 burpee box get overs Cash out:400m run30 minute cap!Read more