JP CrossFit – WOD Shoulder Press (5×3) Metcon (Time) 40-30-20-10 barbell bicep curls 10-20-30-40 kettlebell Swings *Rx:35/15, 16kg/12kg **Rx+: 45/35, 24kg/16kg 11 min capRead more

JP CrossFit – WOD Metcon (3 Rounds for reps) AMRAP 5 500m row/400m run with time remaining AMRAP hang power cleans* –3 min rest– AMRAP 5 500m row/400m run with time remaining AMRAP front squats* –3 min rest– AMRAP 5 500m row/400m run with time remaining AMRAP hang squat cleans* *Rx 115/80 **Rx+155/105Your choice of cardio method.Read more

JP CrossFit – WOD Metcon (No Measure) For time 500m row 40 dumbbell swings 30 dumbbell snatches 20 up downs 7 min cap!! Metcon (Weight) EMOM 7 1 hang power snatch 1 power snatch Isabel (Time) For Time: 30 Snatches, 135# / 95#Shoot for a sub 5 min time. 8 min hard cap.Read more

JP CrossFit – WOD Front Rack Lunge (3×6) 6 total reps Metcon (Time) For Time: 30-20-10 front rack lunges toes to bar –50 double unders after each round– *Rx: 95/65 **Rx+:100 dubs after each round 12 min time cap!!Read more

JP CrossFit – Community Metcon (3 Rounds for reps) Fight Gone Bad Style Min 1: AMRAP wall balls* Min 2: AMRAP step ups Min 3: AMRAP dumbbell snatches* Min 4: AMRAP dumbbell plank drags Min 5: AMRAP dumbbell squat cleans Min 6: rest Rx+: 30/20, 70/50Read more