JP CrossFit – WOD Weightlifting Front Squat (Find a single heavy! Fun!) Metcon Metcon (AMRAP – Rounds and Reps) Death by: 2 dumbbell snatches* 1 burpee *Rx = 50/35Death By is an EMOM. Add 2 snatches and 1 burpee every minute until the work can no longer be completed within that minute. Min 1: 2 snatches, 1 burpee Min 2: 4 snatches, 2 burpees Min 3: 6, 3 Min 4: 8, 4 etcRead more

JP CrossFit – WOD Weightlifting Metcon (No Measure) E2MOM 8: 6 deadlifts 4 hang power cleans 2 push jerks Metcon DT (Time) 5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power Cleans, 155# / 105# 6 Push Jerks, 155# / 105#In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009To learn more about DT click hereRead more

JP CrossFit – WOD Metcon Metcon (Time) For time: 2 rounds: 200m run 21 box jumps 15 v-ups 9 overhead squats* 2 rounds: 200m run 15 v-ups 9 overhead squats* 2 rounds: 200m run 9 overhead squats* 21 min cap *Rx = 95/65Read more

JP CrossFit – WOD Weightlifting Metcon (Weight) Every 90 seconds, 8 rounds: 1 cluster 1 thruster Metcon (AMRAP – Rounds and Reps) AMRAP 7: 1-2-3-4-5-6 etc. Thrusters* Pull ups *Rx = 95/65Read more

JP CrossFit – Community Metcon Metcon (Time) For time: 800m run 1 round 600m run 2 rounds 400m run 3 rounds 200m run 4 rounds 26 minute time cap! One round: 10 box jumps 8 air squats 6 push ups Rx+: 10 tall box jumps 8 pistols 6 handstand push upsRead more