JP CrossFit – WOD Crash and Burn I (Time) 40 rounds: 1 jump squat 2 jump lunges 6 minute time cap! Add :01 to 6:00 for every round not completed. Crash and Burn II (Time) For time: 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 Unbroken push ups 10 minute time cap! Crash and Burn III (Time) For time: 30 burpees 30 up downs 30 push ups Partition however you like! Crash and Burn IV (Time) 15 rounds: 4 hollow body rocks 4 v-ups 8 minute time cap! Crash and Burn V (Time) For time: 50 push ups – every time you break: 8 wall balls Rx = 20/14 Rx+ = 30/20 6 minute time cap! Crash and Burn VI (Time) For time: 1-2-3-4-5-6-7-8-7-6-5-4-3-2-1 Unbroken pull ups Rx+ = chest to bar 6 min time cap!Read more

JP CrossFit – WOD Metcon (Time) For time: 2-4-6-8-10 power snatches* 6 toes to bar –3 min rest– 10-8-6-4-2 power cleans* 6 toes to bar *Rx: Snatches 75/55, Cleans 115/85 Rx+: Snatches 95/65, Cleans 135/95 15 min cap!Make sure to end with the toes to bar. Scale toes to bar to be done in 1-2 sets.Read more

JP CrossFit – WOD Back Squat (5×5) Rest 3-4 min between sets Flight Simulator (Time) For time: 10-20-30-40-50-40-30-20-10 Double unders Sets must be performed unbroken. They may be combined. 8 minute time cap! Flight Sim (HQ) (Time) 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 Unbroken double unders Individual sets. Cannot be combined.Read more

JP CrossFit – WOD Roaming Diane (Time) For Time 21 deadlifts* 40ft handstand walk 15 deadlifts* 30ft handstand walk 9 deadlifts* 20ft handstand walk *Rx: 225/155 Rx+: 10ft increments only 10 min cap! Diane off the Wall (Time) For Time 21 deadlifts* 7 wall walks 15 deadlifts* 5 wall walks 9 deadlifts* 3 wall walks *Rx: 225/155 10 min cap!Read more

JP CrossFit – WOD The Capacity Builder Part 1: Pull Ups (5 Rounds for reps) 3:00 on/ 3:00 off for 5 rounds 18/15 cal row 15 wall balls AMRAP chest to bar pull ups Rx: 20/14, 10’/9′ Rx+: 11’/ 9′, Bar muscle upThis is about building your capacity at a movement you don’t feel particularly confident or strong in–especially in a metcon. Singles, doubles and triples would be appropriate here. If you can do more than 5 in a row consistently, pick a harder movement. The workout is long, which should give you the opportunity to recover and really push your volume. Try to stay within 2 reps of your first round! Each movement should take approx :45-1:00 to completeRead more