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

JP CrossFit – WOD Strength (Weight) build to heavy complex of: 1 power snatch + 1 squat snatchYou can drop from the top of your power snatch and re-set for your squat snatch Ingrid (Time) 10 Rounds For Time: 3 Snatches (135/95 lb) 3 Burpees Over the BarTo learn more about Ingrid click here9 minute cap!Read more

JP CrossFit – WOD Metcon (AMRAP – Reps) EMOM: 28 1: max rep calorie row 2: rest 3: max rep shuttle run* 4: rest * 20 ft shuttle run- 1 shuttle run is 1 length Score is LOWEST round – cals+runs=reps per roundScore is LOWEST round of calories and runs- so make sure you pace and don’t go out too hot and burnout. Alternatively if you go too slow in the first few rounds, you’ll end up posting a lower score than you would like! Cashout (No Measure) 50 hollow rocksRead more