JP CrossFit – WOD Max Height Box Jump Record height in inches as reps completed Metcon (AMRAP – Rounds and Reps) 20 Minute AMRAP 10 Pullups 15 Box Jumps 24″/20″ 30 Situps 60 Double UndersRead more

JP CrossFit – WOD Power Clean (Find a moderate touch-and-go triple) Focus on barbell cycling and consistency at the bottom of the clean The Chief (AMRAP – Rounds) Max rounds in 3 minutes of: 3 Power Cleans, 135#/95# 6 Push-ups 9 Squats Rest 1-minute. Repeat for a total of 5 cyclesScore completed rounds only Move quickly; if you have 30s left in a round, you can and should fight to finish one more round.Read more

JP CrossFit – Olympic Weightlifting Snatch (5×1) 5×1, 75-80%, no foot no hook which means a) don’t lift and replace your feet – maintain contact through the forefoot through the entire movement, and b) use a standard grip instead of a hook grip. Clean and Jerk (3×1) 3×1, 80-85% Back Squat (4×3) 4×3, 80-85% Accessories Superset 4 @ RPE 8: Seated Press x6 Pull-ups x6 Rear Delt Fly x10Read more

JP CrossFit – Community Metcon Part A:    AMRAP 6:       10 deadlifts       10 dumbbell squats       10 shoulder to overhead       4 shuttle runs    — Rest 2 minutes — Part B:    Score from Part A, for time Unweighted Version AMRAP 6:    10 air squats    10 lunges    10 up downs    4 shuttle runsRead more

JP CrossFit – WOD Metcon (AMRAP – Reps) Reverse Tabata    8 rounds, :10 on/ :20 off       Handstand push ups Metcon (AMRAP – Rounds and Reps) AMRAP 15:    21 wall balls*    18 Russian kettlbell swings*    15 box jump overs* *Rx = 20/14, 24kg/16kg, 24″/20″ Rx+ = 11’/10′, 32kg/24kgRead more