JP CrossFit – WOD Back Squat (heavy 1×5) Finisher (Time) Finisher: 21 cal bike 15 cal row 9 burpeesno holding back here!! you have my permission to go full-dummy!Read more

JP CrossFit – WOD Metcon (AMRAP – Rounds and Reps) AMRAP 24 15 thrusters* 400 m run 15 chest to bar -rest 1 min- Rx: 95/65Read more

JP CrossFit – WOD Metcon (6 Rounds for reps) 6 sets 2 min on/2 min off 12/10 cal row 20 crossovers max distance HS walk Rx+: 15/12 cals5ft = 1 repRead more

JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) AMRAP 21: 4-8-12-16-20…etc Dumbbell Snatches* Sit ups Box jumps* After each round pick one of the following: 200m run 15 cal row 15 cal ski 14 cal assault bike 10 cal echo bike Rx: 50/35, 24/20″For scoring, the round is the number of reps of each movement, i.e. if you finish the round of 16 including the cardio and get 15 reps into the dumbbell snatches, your score is 16 rounds 15 reps. If you start the cardio but don’t finish before the time is up, it counts as 1 rep.Read more

JP CrossFit – Olympic Weightlifting Snatch (find a heavy single) Clean and Jerk (find a heavy single) Push Press (3×2 @RPE 9) Accessories Hanging Leg Raises 3×10Read more