JP CrossFit – WOD Nancy (Time) 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65# 20 min cap! *Rx: 95/75/65/55Read more

JP CrossFit – WOD Metcon (Time) 20 rounds for time With a partner, alternating full rounds 8/6 calorie row 1 rope climb 2 wall walks 30 min cap!Read more

JP CrossFit – WOD Metcon (AMRAP – Rounds and Reps) AMRAP 10 1 deadlift* 1 hang power clean* 1 shoulder to overhead* 30 double unders *add 1 rep to each barbell movement every round* Rest 3 min..then.. 6 min to build to a heavy complex: 3 deadlifts 2 hang power cleans 1 shoulder to overhead *Rx: 95/75/65/55 Complex Score (Weight) Enter your weight from the complex above here! 3 deadlifts 2 hang power cleans 1 shoulder to overheadRead more

JP CrossFit – WOD Metcon (AMRAP – Rounds and Reps) AMRAP 20 20 dumbbell hang snatches 20 ft dumbbell overhead walking lunge (arm 1) 10 burpees over the DB 20 ft dumbbell overhead walking lunge (arm 2) *Rx: 50/40/35/25Read more

JP CrossFit – WOD Squat Clean (Every 2 minutes x 7 sets 2 squat cleans Start at RPE 5/6 end at RPE 8/9 ) record heaviest set Half Cindy (AMRAP – Rounds and Reps) 10 Minute AMRAP of 5 Pullups 10 Pushups 15 Air SquatsRead more