JP CrossFit – WOD Back Squat (5×3 pause squats) Hold a 3 second pause at the bottom. @ a moderate weight meaning reps 1 and 2 feel fine but rep 3 feels challenging. These should be lighter than a regular 5×3. Metcon (No Measure) Choose your finisher! If you’re feeling extra sprightly today, choose 2! A) 100 situps for time B) 100 KBS for time C) 100 up downs for time 100 Sit-ups for time (Time) 100 sit-ups for time6 min cap! 100 KBS for time (Time) For time: 100 kettlebell swings* *Rx: 16kg/12kg Rx+: 24kg/16kg 6 min time cap! 100 Up Downs for Time (Time) For time: 100 up downs 5 minute time cap!Read more

JP CrossFit – WOD Metcon (No Measure) 6 Min to find one or all of the following A) Max unbroken single unders in one min B) Max double unders in one min C) Max unbroken double unders in one min max : Max Unbroken Single Unders in One Min (AMRAP – Reps) Max Double Unders in One Min (AMRAP – Reps) Max Unbroken Double Unders in One min (AMRAP – Reps) Metcon (6 Rounds for reps) 6 rounds: 2:00/2:00 off 12/10 calorie row 30 double unders Max push press* *Rx: 75/55 Rx+: 95/65Read more

JP CrossFit – WOD Metcon (Weight) Find a heavy complex of: 1 Hang power clean 1 Power clean Metcon (Time) For Time 3 rounds of 10 power cleans* 12 bar over burpees –3 min rest– 3 rounds of 10 hang power cleans* 12 burpees 14 min cap! *Rx:95/65 Rx+: 135/95Read more

JP CrossFit – WOD Metcon (AMRAP – Rounds and Reps) AMRAP 18: 200m run/250m row (the rain!!) 12 weighted lunges* 12 dumbbell snatches* 3 bar muscle ups *Rx: 50/35 Rx+: 60/40Read more

JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) AMRAP 20 Partner A: 300m run Partner: AMRAP 40 lateral hops 30 weighted lunges 20 shoulder to overhead 30 weighted squats 40 lateral hops Partner C :rest Unweighted version Partner B: 40 jumping jacks 30 lunges 20 push ups 30 squats 40 jumping jacksRead more