JP CrossFit – WOD Metcon (No Measure) With a 10:00    Cal row     DB weighted lunge*         –2:00 rest– With a 10:00    wall balls*     kettlebell swings*         –2:00 rest– With a 10:00    db cluster*     burpee step ups         –2:00 rest– Rx: 50/35, 20/14, 16kg/12kg Rx+: Double db weighted lunge 2×50/35’s, tall ball, 24kg/16kg, over the shoulder sandbag toss for clusterBoth partners are going AT THE SAME TIME. Partners only move on to the next higher set of reps after they’ve each completed both sets of movements. i.e. partner A does 2 cal row, partner B does 2 burpees, and then they switch, partner B does 2 cal row, and partner A does 2 burpees.Read more

JP CrossFit – WOD Metcon (No Measure) Back squat   6 reps @ 60-65% or moderate   5 reps @ 65-73% or moderate   3 reps at 75-83% or heavy   2 reps @ 83-87% or heavy   AMRAP reps @87-93% Back Squat 800 m Weighted carry (Time) 800m weighted carry 8min cap! Rx: 35lb plate/25lb plate Rx+: 45lb plate/35lb plateRead more

JP CrossFit – WOD CrossFit Games Open 16.3 (AMRAP – Reps) AMRAP 7 minutes 10 power snatches 3 bar muscle-ups Men use 75 lb. Women use 55 lb.Been a hot second since we did a little open WOD. Note: please disregard gender designations. This is a pre-made benchmark WOD from HQ. Choose the weight that is best for your athletic abilities!Read more

JP CrossFit – WOD Sumo Deadlift (1×3 full reset ) Metcon (AMRAP – Rounds and Reps) AMRAP 6    2-4-6-8-10..etc        lateral wall balls        push up        front foot elevated step back weighted lunge * *Rx: 20/14, 50/35 Rx+: PistolThe front foot elevated lunge is a solid sub for a pistol. Elevate front foot with 45lb plates. DB will rest on your back rack. This wod isn’t going to blow your heart-rate up, but will tire the muscles.Read more

JP CrossFit – WOD Metcon (Time) For Time:   100 double unders       21 push presses *       21 front squats *   100 double unders       15 push presses*       15 front squats*    100 double unders       9 push presses *       9 front squats* 15 min cap! *Rx: 75/55 *Rx+: 105/75Scale dubs to take 2 min or less. Barbell should be light enough where you can pump out a set of 10 push presses when fresh. Same with squats.Read more