JP CrossFit – WOD Metcon (Time) 5 rounds for time: 7 weighted lunges* 7 v-ups 7 Russian kettlebell swings* 7 goblet squats* 7 burpee box jumps* 7 chest to bar pull ups Rx: 24kg/16kg, 24″/20″ 15 min time cap!Read more

JP CrossFit – WOD Metcon (AMRAP – Rounds and Reps) AMRAP 20: 3 clean and jerks* 6 handstand push ups 9 wall balls* *Rx: 115/80, 20/14 Rx+: 155/105All movements should be relatively unbroken except for the clean and jerks, which should be heavy singles. Shoot for 9-12 rounds.Read more

JP CrossFit – Community Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 18: 30 transverse wall balls* 30 medball sit ups* 20 double dumbbell shoulder to overhead* 20 weighted step ups* At some point in the workout, you must complete 500m on the ski erg! *Rx = 20/14, 2×35/2×20Read more

JP CrossFit – Community Metcon Metcon (Time) For time: 300m run 30 burpees 30 jump lunges 30 jump squats 300m run 30 burpees 30 lunges 30 air squats 300m run Rx+ = jump movements lastRead more

JP CrossFit – WOD Metcon Cindy Full of Grace (Time) 3 cycles, for time: 3 rounds of Cindy 10 clean and jerks* *Rx = 135/95 Cindy: 5 pull ups 10 push ups 15 air squatsRead more