JP CrossFit – WOD Pick your Poison Pick your workout! 1-Mile Run (Time) Max Effort 1-Mile Run 2k Row (Time) Max Effort 2k Row 80-cal bike (Time) Equivalent to 1 mile run/2k row Successories! Sun’s Out Squirrels Out Successories Vol. 3 (No Measure) 2 rounds not for time: 5 each leg Bulgarian Split Squat (weighted or not) 5 each leg Side Plank on Bench ()Read more

JP CrossFit – WOD Metcon (No Measure) EMOM6 2 Strict toes to bar Rx+: Pause at top and at 90 degrees on the way down () Metcon (4 Rounds for reps) 2 rounds of AMRAP 3 8 double db thrusters 20′ double db oh walking lunge –1min rest– AMRAP 3 8 toes to bar 20 double unders –1min rest– Rx: 2×35/2×25 rx+ 2×50/2×35Does not matter which AMRAP you start at.Read more

JP CrossFit – WOD Metcon (AMRAP – Rounds and Reps) AMRAP 18 400m run 2 rounds of 15 russian kb swings 1 ring muscle up Rx: 24kg/16kg Rx+: 32kg/24kg4-5 round goal. Sub ring muscle up for challenging 3 dips.Read more

JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) AMRAP 18 400m run 2 rounds of 15 russian kb swings 1 ring muscle up Rx: 24kg/16kg Rx+ 32kg/24kg4-5 round goal. Sub ring muscle up for challenging 3 dips.Read more

JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) AMRAP 14 200m medball run 14 medball squat cleans 14 lateral wall balls 14 wall balls Rx:20/14 Rx+: sandbag run 30/20:)Read more