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

JP CrossFit – Community Metcon (5 Rounds for reps) 3:00 on, 1:00 off for 5 rounds 300m run With time remaining AMRAP : 20 lateral hops 10 lunges 10 up downs 10 russian twists Rx+: Weighted lungesKeep track of rounds and reps for each round.Read more

JP CrossFit – WOD Metcon (Time) For Time 1250/1000m row cash in 4 rounds of : 10 push ups 12 goblet squats 14 russian Kettlebell swings 1250/1000m row cash out 🙂 20 min time cap!! *RX: 16kg/12kg *RX+: 24kg/16kg, Plyo Push Ups 2x 25’s ()Read more