JP CrossFit – WOD Metcon (AMRAP – Reps) Reverse Tabata    8 rounds, :10 on/ :20 off       Handstand push ups Metcon (AMRAP – Rounds and Reps) AMRAP 15:    21 wall balls*    18 Russian kettlbell swings*    15 box jump overs* *Rx = 20/14, 24kg/16kg, 24″/20″ Rx+ = 11’/10′, 32kg/24kgRead more

JP CrossFit – WOD Weightlifting Split Jerk (Build to a heavy single ) Metcon Metcon (5 Rounds for reps) 5 rounds:       1:00 on/1:00 off        30 double unders        AMRAP pullupsRead more

JP CrossFit – WOD Barbell Floor Bridge (1×5) Use this exercise as an opportunity to prime your glutes and get you ready for back squats. Back Squat (3×8 back squat ) Big sets. Extra spicy!Read more

JP CrossFit – WOD Metcon (Time) 3 Rounds for Time      800m run/ or 1000m row (due to rain once again)      25 toes to bar      10 power snatches *Rx: 75/55 Rx+:105/75 27 min time cap! Scale run/row to take about 4 min when fresh. High volume toes to bar today, scale them to be done in about 2 min. Snatches should be light and fast.Read more

JP CrossFit – WOD Metcon (5 Rounds for reps) 5 Rounds of 2:00 on/2:00 off      20 burpees      AMRAP power cleans* *Rx: 75/55, 95/65,105/75,115/85, 135/95 Rx+: Bar over burpees, 75/55, 95/65, 135/95, 155/105, 185/135 Scale burpees to take no more than 1:00 especially when fresh. Many folks will like scaling to16-18 burpees. Go up in weight each round. Light yourself on fire!Read more