JP CrossFit – WOD Metcon Metcon (Time) 2 rounds: 25 box jump overs* 25 toes to bar 25 kettlebell swings* 25 sit ups 25 weighted step ups* 25 Russian twists* 25 transverse wall balls* 25 up downs *Rx = 24″/20″, 24kg/16kg, 50/35, 20/14 Rx+ = 30 reps each 23 minute cap!All the things! Step ups and twists are with a dumbbell.Read more

JP CrossFit – WOD Weightlifting Metcon (Weight) EMOM 9: 1 clean and jerk Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 7: 3 clean and jerks* 5 front squats* 7 bar over burpees *Rx = 115/80 Rx+ = 155/105Read more

JP CrossFit – Community Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 24: Teams of 3: 15 synchro push ups 18 synchro lunges 21 synchro sit ups After each round, each partner rows 250m, one at a time. A medball is held overhead by another partner. Third partner rests. At the 24:00, synchro high fivesRead more

JP CrossFit – WOD 1000M Ski Erg (Time) 1000m Seated Ski Erg (Time)Read more

JP CrossFit – Community Metcon Metcon (5 Rounds for reps) 5 rounds: With a 3:00 clock 300m run 12 swings AMRAP squat — rest 1:00 — 1st round: air squats 2nd round: goblet squats 3rd round: squat jumps 4th round: squat cleans 5th round: thrustersRead more