JP CrossFit – WOD 20.5ish (AMRAP – Reps) For time: 120 wall balls* 80 db snatches* 40 your choice of challenging pull ups** **your choices: Pull up Chest to bar Bar muscle up Ring muscle up *Rx: 20/14, 50/35 18 minute cap!Pick a challenging pull up scale (something you can do as singles). It is not expected that you finish this workout but instead try to get the most points as possible!Read more

JP CrossFit – Community Metcon (2 Rounds for reps) With a partner: 2 rounds: in 3 min accumulate: 65 wallballs rest remaining time in 3 min accumulate: 50/40 cals on rower rest remaining time in 3 min accumulate: 50 burpees rest remaining time in 3 min accumulate: 80 SA DB STOH rest remaining time rest 1 min between roundsRead more

JP CrossFit – Community Metcon (2 Rounds for reps) With a partner: 2 rounds: in 3 min accumulate: 65 wallballs rest remaining time in 3 min accumulate: 50/40 cals on rower rest remaining time in 3 min accumulate: 50 burpees rest remaining time in 3 min accumulate: 80 SA DB STOH rest remaining time rest 1 min between roundsRead more

JP CrossFit – Olympic Weightlifting Bar Contact Drill (No Measure) Snatch Segment Deadlift (Weight) The snatch segment deadlift is a pull variation that includes one or more pauses on the way up to strengthen and reinforce the position of the lifter during the pull of the snatch.5×3, 70% Hang Power Snatch (5×3, 70%) Back Squat (4×8 @ 70%)Read more

JP CrossFit – WOD Strength/Skillwork (No Measure) 5×3 strict dipsthese 3 reps do not have to be unbroken but should be challenging – a good time to push yourself! Should be harder than your WOD scale Metcon (AMRAP – Rounds and Reps) AMRAP 12 30 double unders 10 ft handstand walk* 5 ring dips *Rx: 5 ft increments Rx+: 10 ft incrementsTodays workout is skill over speed! Scale for HS walk is 2 wall walks.Read more