JP CrossFit – WOD Split Jerk (Find a Heavy single) Metcon (Time) For Time 1-2-3-4-3-2-1 wall walks 3-6-9-12-9-6-3- box jumps 8 min cap!Read more

JP CrossFit – WOD Metcon (Time) For time 5 rounds: 200m run 3 squat cleans* 13 min cap!! *Rx: 185/125 Rx+: 225/155 Suns out Squirrels Out Successories (No Measure) 3 rounds not for time: 20 bus drivers 20 frontal raises 20 lateral raisesBus drivers use light weight 10lb or 5lb plates. Frontal + lateral go even lighter (5lb & 3.5lb plates). Lets get some successories!!!Read more

JP CrossFit – WOD Metcon (AMRAP – Rounds and Reps) AMRAP 18: 250m row or 200m run 10 dumbbell snatches* 50 double unders 10 handstand push ups *Rx: 50/35 Rx+: 60/40Great day to scale number of HSPU if you have them but at a limited volume.Read more

JP CrossFit – WOD Metcon (No Measure) Build to a heavy complex of 1 hang power clean 1 front squat 1 cleanFinal clean can be either squat or power clean (think about what you might want to use in the workout) 18.2ish (Weight) In 12 minutes: 1-2-3-4-5-6-7-8-9-10 Front squats (95/65) Bar-over burpees With remaining time, find: 1 rep max cleanLateral bar over burpees Clean (Heaviest lift from the workout) Indicate squat or powerRead more

JP CrossFit – Community Championship Fight Gone Bad (AMRAP – Reps) Five rounds of: 1 min of wall-ball shots (20#/14#) 1 min of sumo deadlift high-pull (75#/55#) 1 min of box jumps (20″) 1 min of push press (75#/55#) 1 min of row for calories 1 min restRead more