JP CrossFit – WOD Metcon (5 Rounds for calories) 5 rounds 4:00 on/3:00off 400m run 20 pushups AMRAP cal row Scale run to take 2:00. Scale push ups so that you have a minimum of 1:00 on the rower. Aim for consistency across rounds.Read more

JP CrossFit – WOD Metcon (3 Rounds for reps) With a 5 min clock: Cash in: 100 double unders with time remaining AMRAP: 12 pull ups 12 weighted squats — 3min rest — With a 5 min clock: Cash in: 100 double unders with time remaining AMRAP: 9 pull ups 9 dumbbell thrusters — 3 min rest — With a 5 min clock: Cash In: 100 double unders with time remaining AMRAP: 6 pull ups 6 dumbbell clusters *Rx: 50/35 Rx+: 60/40Read more

JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) AMRAP 30 partner A: 300m run Partner B: AMRAP 30 lateral hops 30 weighted lunges 30 power cleans 30 push ups 30 weighted squats 30 shoulder to overhead Partner C:Rest Unweighted Partner B Version Partner B: AMRAP 30 lateral hops 30 jump lunges 30 situps or v-ups 30 push ups 30 squat jumps 30 up downsPartner A pick up where partner B left off.Read more

JP CrossFit – WOD Metcon (Time) For time 14-12-10-8-6-4-2 burpees pistols toes to bar 14 min capRead more

JP CrossFit – Olympic Weightlifting Hang Power Snatch (4×2 @ 73-78%) Power Snatch from blocks (above knee) Push Press (4×2 @ 73-78%) 3 second pause at the dip Back Squat (4×3 @ 78-83%) Accessories Metcon (No Measure) 3 rounds 8 Barbell Row 8 Barbell Shrug 8 Curls Rest as needed Metcon (No Measure) 4 rounds 12 Russian Twists 12 Hanging Leg RaisesRead more