JP CrossFit – WOD Skill work (Time) Take 8 min to establish a max effort handstand hold- can be freestanding or on the wall Metcon (4 Rounds for reps) EMOM 16 1. 6 shuttle runs 2. 8 sandbag cleans 3. max distance HS walk 4. restRead more

JP CrossFit – WOD Metcon (AMRAP – Rounds and Reps) AMRAP 24 400m run or 500m row/ski or 25 cal bike 12 deadlifts* 16 burpees over the bar *Rx: 225/185/155/105 Bad Weather Workout (AMRAP – Rounds and Reps) AMRAP 24 With a partner (you-go-I-go) 1,000m row or 50 cal bike 24 deadlifts* 32 burpees over the bar *Rx: 225/185/155/105Read more

JP CrossFit – WOD Metcon (Time) For time 100 wall balls* 100 pushups 100 dumbbell snatches* partition however you want! 22 min cap *Rx: (20/14lbs), 50/40/35/25lbs Curls for the Squirrels (Time) For time: 16-14-12-10-8-6 Unbroken: Hang muscle cleans Strict press Rx = 45/35 5 min time cap! One rep is both the clean and the press together! Add 1 second to 5:00 for every incomplete rep.Read more

JP CrossFit – WOD Strength (Weight) Every 2 min x 6 sets 1 hang squat clean+ 1 squat clean *building to heavy complex Metcon (AMRAP – Rounds and Reps) AMRAP 9 8 hang power cleans* 30 double unders *Rx:95/75/65/55Read more

JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) AMRAP 5 x 4 sets 12 DB snatches 12 pushups 12 goblet squats 12 burpees over the DB -rest 2 min b/w sets- Pick up where you left offRead more