JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) AMRAP 30 partner A: 300m run Partner B: AMRAP 30 lateral hops 30 weighted lunges 30 power cleans 30 push ups 30 weighted squats 30 shoulder to overhead Partner C:Rest Unweighted Partner B Version Partner B: AMRAP 30 lateral hops 30 jump lunges 30 situps or v-ups 30 push ups 30 squat jumps 30 up downsPartner A pick up where partner B left off.Read more

JP CrossFit – WOD Metcon (Time) For time 14-12-10-8-6-4-2 burpees pistols toes to bar 14 min capRead more

JP CrossFit – Olympic Weightlifting Hang Power Snatch (4×2 @ 73-78%) Power Snatch from blocks (above knee) Push Press (4×2 @ 73-78%) 3 second pause at the dip Back Squat (4×3 @ 78-83%) Accessories Metcon (No Measure) 3 rounds 8 Barbell Row 8 Barbell Shrug 8 Curls Rest as needed Metcon (No Measure) 4 rounds 12 Russian Twists 12 Hanging Leg RaisesRead more

JP CrossFit – WOD Silent Deadlift (Find a heavy 3!) 500m Row (Time) Max Effort 500m RowFor time! Light yourself on fire and go, go, go!Read more

JP CrossFit – WOD Clean and Jerk Find a heavy clean and jerk double, drop from the top. Graceful Gainz (Time) 10 rounds for time: 30 double unders 3 clean and jerks Rx: 115/80 Rx+: 155/105 13 min time cap!Light yourself on fire and get it! Scale dubs to average 20sec or less of work.Read more