JP CrossFit – WOD Metcon (No Measure) EMOM 6 1 tempo pull up3 second ascent 3 second hold 5 second descent Metcon (AMRAP – Rounds and Reps) AMRAP 12: 3-6-9-12… Power Snatches* Chest to Bar Pull-ups Box Jumps* *Rx: 95/65, 24/20Read more

JP CrossFit – WOD Announcements We don’t do these kinds of wods often. We will shower you with all the words of affirmation if you come! This is your cardio broccoli! Slow and steady wins today’s race! COME AND HAVE FUNNNNNN!!! Cardio Painz (Time) Level 3 2000m row 1 mile run 300 dubs Level 2* 2000m row 1 mile run 100 dubs Level 1* 1500m row 1000m run 200 singles *Level 1 & 2 complete in any order Level 3: complete as written 24 min cap!!Choose a level that allows you to get the row and run done in 8-10 min each. 3-5 min for jump rope portion.Read more

JP CrossFit – WOD Metcon (4 Rounds for reps) EMOM 24: Min 1: 6 dips* Min 2: AMRAP burpees Min 3: rest Min 4: 4 bar muscle ups Min 5: AMRAP dumbbell clusters* Min 6: rest *Rx: 50/35 Rx+: 60/40, Min 1: 2 ring muscle upsTry to stay consistent across the 4 rounds with your AMRAP repsRead more

JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) 22 Minute AMRAP With a partner 20 Partner Medball Situps (10 each) 16 Lunges (partner 1) 20 Partner Pushups (10 each) 12 Box Jumps (partner 2) 20 Partner Medball Squats (10 each) 8 Burpees (partner 1) Rotate “stations” each roundPartner Medball Situps pass the medball after each rep Partner Pushups slap alternating hands at the top of each rep Partner Medball Squats pass the medball after each repRead more

JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) 22 Minute AMRAP In teams of 2 Partner 1 Run 300m Partner 2 20 Dumbbell Thrusters 20 DB Cleans 20 DB Push Press 20 DB LungesRotate after each runRead more