JP CrossFit – WOD Metcon Metcon (Time) For time:    10 dumbbell overhead squats*    20 burpees    30 toes to bar    40 dumbbell snatches*    50 weighted step ups*    40 dumbbell snatches    30 toes to bar    20 burpees    10 dumbbell overhead squats *Rx = 50/35, 24″/20″ Rx+ = 60/40 20 minute time cap!Read more

JP CrossFit – Olympic Weightlifting Snatch (5×1, 75-80%) no foot no hook Clean and Jerk 5×1, 75-80% Back Squat (4×3, 83-88%) Accessories 3 Supersets: Barbell Row x10 Close-grip Push-up x15 Curls x10 Russian Twists x20/side Bent Over Row (3×10) Dumbbell CurlRead more

JP CrossFit – WOD Weightlifting Metcon (Weight) Clean Complex:    1 power clean    1 front squat    1 squat clean Metcon Metcon (Time) For time:    21-15-9       Squat cleans*       Calorie row *Rx = 75/55 Rx+ = 95/65 8 minute cap!Read more

JP CrossFit – WOD Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 12:    3-6-9-12 etc       Russian kettlebell swings*       Goblet squats*    After each round:       6 dips* *Rx = 24kg/16kg Rx+ = 32kg/24kg, 2 ring muscle upsRead more

JP CrossFit – WOD Metcon Bradshaw (Time) 10 Rounds for Time 3 Handstand Push-Ups 6 Deadlift (225/155 lb) 12 Pull-Ups 24 Double-UndersIn honor of U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, died in Kheyl, Afghanistan, on June 25th, 2009To learn more about Bradshaw click here25 minute time cap!Read more