JP CrossFit – WOD Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 16:    9 tall box jumps    9 wall balls*    1 rope climb E2MOM, 20 sit ups *Rx = 30″/24″, 20/14 Rx+ = 30/20First round of sit ups is two minutes in. Scale sit up volume to take 30-40 seconds tops.Read more

JP CrossFit – Community Metcon (Time) 4 Rounds with a 22 minute cap 75 m Run 75m Walking Lunges 75m Run 75m Up-Down Broad Jump Run the straightaways, Lunge or Jump the curves!Read more

JP CrossFit – WOD Strength Deadlift (Find a heavy 4!) Metcon Metcon (Time) For time:    21-15-9       Kettlebell swings*       Burpees *Rx = 16kg/12kg Rx+ = 24kg/16kg 7 minute time cap!Read more

JP CrossFit – Olympic Weightlifting Snatch (3×1) 3×1, 85-90% Clean and Jerk (4×1) 4×1, 85-90% Front Squat (1×1, 3×1) Work up to a top single at RPE 9, then do 3×1 at 10% less than your top set Accessories 3 Supersets: Seated Press x6 Pull-ups x7 Rear Delt Fly x10Read more

JP CrossFit – WOD Strength (Weight) Build to a heavy complex of 1 Front Squat 1 Push Press 2 Thrusters Metcon (AMRAP – Rounds and Reps) 12 Minute AMRAP 2 Thrusters 1 Toes to Bar 4 Thrusters 2 Toes to Bar 6 3 etc… Rx: 85/60 lbs Rx+: 105/75 lbsRead more