JP CrossFit – WOD Metcon (5 Rounds for reps) 5 Rounds of 2:00 on/2:00 off      20 burpees      AMRAP power cleans* *Rx: 75/55, 95/65,105/75,115/85, 135/95 Rx+: Bar over burpees, 75/55, 95/65, 135/95, 155/105, 185/135 Scale burpees to take no more than 1:00 especially when fresh. Many folks will like scaling to16-18 burpees. Go up in weight each round. Light yourself on fire!Read more

JP CrossFit – Olympic Weightlifting Snatch (5×1) 5×1 at 80% of your 1RM Clean and Jerk (5×1) 5×1 at 80% of your 1RM Front Squat (4×3) 4×3 at 75-80% of your 1RM or estimated 1RM front squat Accessories 3×10 box jump w/straight legged landingRead more

JP CrossFit – Community Metcon For time:    2 mile run    At the 5:00:       50 lunges    At the 10:00:       50 up downs    At the 15:00:       30 backstep lunges    At the 20:00:       30 burpees 25 minute time cap! Two miles is 11 laps at English (I know it’s not exactly 11 laps, 11 is close enough 😛 )Read more

JP CrossFit – Olympic Weightlifting Hang Snatch (4×2) Snatch from blocks above knee, 83-88% Clean complex (4x(1+1)) Clean from Blocks (above knee) + Jerk, 83-88% Back Squat (3×2) 88-92% of your max back squat (or estimated max) Accessories Single Leg Box Jump: 5×5/leg 3×10 Superset: Copenhagen Plank 30s/side Cossack Squat 10/side Seated Good MorningsRead more

JP CrossFit – WOD Strength Front Squat (Find a heavy 5!) Metcon The Crazy 88 (AMRAP – Rounds and Reps) AMRAP 10: 88 air squats 88 sit ups 88 push upsRead more