JP CrossFit – WOD Laura (AMRAP – Rounds and Reps) With a partner, AMRAP 21 40/30 cal row 20 burpee over rower 10 power cleans (155/105)Special Agent Laura Schwartzenberger, 43, was killed while executing a search warrant related to a violent crime against children. Schwartzenberger, who joined the FBI in 2005, was fatally shot by a suspected child pornographer on Feb. 2 in Sunrise, Florida. You can read more about Laura hereRead more

JP CrossFit – WOD Weighted Pistols (Weight) You must complete a pistol on both legs for weight to count. Folks without pistols, choose a challenging scale (one you wouldn’t use in a metcon) and hit that scale for 3-5 sets. Metcon (Time) 10-9-8-7-6-5-4-3-2-1 Box jumps Pushups Pistols Shuttle runs Rx: 30”, 24”18min cap! 1 shuttle run = down and backRead more

JP CrossFit – WOD Metcon (Time) 10 rounds for time: 3 hang squat clean thrusters* 5 chest to bar 7 burpee over bar Rest 1 min after each round Rx: 95/65 Rx+: 135/9524min cap! You get one minute of rest after each round so go hard when you’re working! Quick and unbroken! Score is total time it takes to complete the 10 rounds with the rest.Read more

JP CrossFit – WOD Weighted Pull-ups (3 x 1) find a challenging weight you can hit once, 3 times! If you don’t have a strict pull-up, try to use the least resistant band you can and record in the comments. 2023 Individual Quarterfinals Test 2 (AMRAP – Rounds and Reps) AMRAP 12 8 SA DB snatches- arm 1 8 OH lunge steps – arm 1 8 SA DB snatch – arm 2 8 OH lunge steps – arm 2 40 single crossovers Rx: 50/35 Rx+: 70/50The second this was announced I KNEW I had to program it for the gym! Time to test out your crossover skills 😉Read more

JP CrossFit – Community Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 24: 20 step ups 20 push ups 20 sit ups 20 dumbbell snatches 3 stair runsRead more