JP CrossFit – WOD Weightlifting Metcon (Weight) E2MOM 10: 1 hang squat clean 2 front squats 1 squat clean Metcon Annie can’t clean squat (Time) For time: 50-40-30-20-10 Double unders Sit ups 5-4-3-2-1 Squat cleans* *Rx = 185/125 Rx+ = 225/155Read more

JP CrossFit – WOD Weightlifting Metcon (No Measure) 30 minutes to find a heavy 3-rep deadlift! After each set: 3 strict pull upsAim to perform at least 8-10 sets. Do your pull ups immediately after the deadlifts. Deadlift (Final weight from the workout)Read more

JP CrossFit – WOD Metcon Metcon (No Measure) EMOM 8: odd: 2 tempo push ups even: 3 tempo squats 5 sec descent 5 sec hold 5 sec ascent No pause between reps Both movements may be weighted. Metcon A Workout Has No Name (Time) For time, partitioned how you like: 1000m run 100 wall balls* 100 push ups 100 weighted step ups* *Rx = 20/14, 24″/20″ Rx+ = unpartitioned, as written Step ups are with your wall ball 24 minute time cap!Read more

JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) With a 17 min clock AMRAP 40 lateral hops 12 deadlifts 12 shoulder to overhead* 12 wall balls 2 stair climbs –At the 5,10, and 15 min, 4 devils press– *Rx+: Double dumbbellRead more

JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) AMRAP 20 300m run 2 rounds of 10 push ups 10 goblet squats 10 burpees 10 v-ups Rx+: weighted vest 20/14Read more