JP CrossFit – WOD Metcon (5 Rounds for calories) 5 rounds: 2 min on/2 min off 5 wall facing HSPU 7 hang power cleans * max calorie row/bike in remaining time *Rx: 95/65, row cals *Rx+: 155/105, bike cals Score is caloriesRead more

JP CrossFit – WOD Bench Press (Build to moderate 1×3) Something we don’t get to do very often, have fun! Metcon (Time) 5 Rounds 200 m run 20-16-12-8-4 burpee pull ups17min cap!Read more

JP CrossFit – WOD Metcon (AMRAP – Rounds and Reps) AMRAP 12 2 bar muscle ups 6 deadlifts* 8 v-ups 20 double unders *Rx: 225/155 Cashout 😉 It’s Coach Ashley’s birthday!! 30 birthday burpees to celebrate!Read more

JP CrossFit – WOD Strength (No Measure) Every 90 seconds x 10 1 clean and jerkbuild in weight over the 10 rounds, should be close to 1RM by the end. After the 10 rounds you will get 5 minutes to try to hit a new PR! Clean and Jerk (Heavy 1 Rep!) Successories (No Measure) 3 sets 90 s on/1 min off AMRAP: 15 DB curls (single DB) 50 ft , 90 degree DB hold walk (single DB)Read more

JP CrossFit – WOD Kelly (Time) 5 Rounds for time of: 400m Run 30 Box Jumps, 24” / 20” 30 Wall-Ball Shots, 20# / 14#35 min cap! Partner Kelly (AMRAP – Rounds and Reps) With a partner! AMRAP 30: 400m run, together A: 15 box jumps B: 15 box jumps A: 15 wall balls B: 15 wall ballsRead more