JP CrossFit – WOD Metcon (AMRAP – Rounds and Reps) AMRAP 30: w/partner 1,000 m row 100 box steps ups 80 DB power cleans* 60 russian KBS* 40 updowns *Rx: 50/35, 16kg/12kg *Rx+: 60/40, 24kg/16kg, weighted step upsRead more

JP CrossFit – WOD Strength (Weight) Every 90s x 6 1 hang snatch pull 1 hang power snatch 1 power snatch Thresher Shark (Time) 7 Rounds: 45 double unders 9 hang power snatch (96/65) 11 min time cap!Can you go EMOM?!Read more

JP CrossFit – WOD Metcon (AMRAP – Rounds and Reps) 2 min on/1 min off for 7 rounds: AMRAP: 7 wallballs* 5 HSPU 3 front squats* -pick up where you left off- Rx: 115/80, 20/14 Rx+: 155/105, 11ft/10ft wall ball targetYou will be working through the AMRAP for 2 minutes and then rest for 1 minute and repeat this 7 times! Keep a running total of the full rounds and reps you finish.Read more

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 – 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