JP CrossFit – WOD Metcon (3 Rounds for reps) Fight Gone Bad Style 3 rounds : Dumbbell thruster* Situps Box jumps Push ups Calorie row rest *Rx: 24″/20″, 50/35 Rx+: 30″/24″, 2×50/2×35HAPPPPPPY FRIDAY!!Read more

JP CrossFit – WOD Metcon (Time) For Time: 50 double unders 21 deadlifts 21 pull ups 50 double unders 15 deadlifts 15 chest to bar pull ups 50 double unders 9 deadlifts 9 bar muscle ups 16 min cap! *Rx: 185/135 Rx+: 225/155 Inspired by 22.3, pick 3 progressively harder pull up scales. If possible, try to keep the same box and up the height i.e. box pull ups, chest to bar box pull ups, jumping bar muscle ups on box. Consider going heavier on DL if scaling all pull ups.Read more

JP CrossFit – WOD Metcon (AMRAP – Rounds and Reps) With a 21 min clock: Cash in: 1 mile run In the time remaining AMRAP: 8 pistols 10 V-ups 12 dumbbell power cleans * *Rx: 50/35 Rx+:70/50Normally we scale the mile run to take about 8-10 min. But today I want you to run/walk the whole distance. This is step 1 of our Murph prep: developing our running volume base. It’s okay if this takes you 10-15 min.Read more

JP CrossFit – WOD Front Squat (moderate 3×5) Metcon (Time) For time 75 wall balls* –EMOM 5 burpees (beginning at the 0:00)– 9 min cap! *Rx: 20/14 Rx+: 100 wall balls 🙂you need to average around 8-10 wb a minute to finish under the cap. Reduce weight for large sets. Reduce burpees to take around 15-20 secs.Read more

JP CrossFit – WOD Split Jerk (Find a heavy 1×2) Metcon (AMRAP – Rounds and Reps) AMRAP 8 3 wall walks 20 dumbbell snatches* *Rx: 50/35 Rx+: 60/40Goal: Try to get 4 rounds!Read more