JP CrossFit – WOD Metcon Metcon (Time) For time: 3 rounds: 21 sit ups 15 up downs 9 front squats (115/80) 2 rounds: 21 sit ups 15 up downs 9 front squats (135/95) 1 round: 21 sit ups 15 up downs 9 front squats (155/105) Rx+ = 135/95, 155/105, 175/115 18 min time cap!Read more

JP CrossFit – WOD Weightlifting Push Press (Find a heavy 3×2!) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 7: 9 wall balls* 1 wall walk *Rx = 20/14Read more

JP CrossFit – WOD Metcon Metcon (5 Rounds for reps) Every 3:00, 5 rounds: 60 double unders 18 alt. dumbbell hang cleans* 8 burpees over dumbbell Max unbroken toes to bar *Rx = 50/35 Rx+ = 70/50Choose a toe to bar scale at which you can hit at least 10 consecutive reps. If hanging for 10 reps is a challenge, sub max dead hang.Read more

JP CrossFit – WOD Weightlifting Metcon (No Measure) EMOM 6: 2 tempo overhead squats Tempo: 55X0 Metcon Nancy (Time) 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65#20 minute soft cap!Read more

JP CrossFit – Community Metcon (AMRAP – Reps) Choose your own death by: Min 1: 1x Min 2: 2x Min 3: 3x etc… Options: Dumbbell Thruster: 50/35 Wall Balls: 20/14 BurpeesYou can’t see my face right now, but it’s an evil grin 😉 Choose something you think you can at minimum get to the 12 min mark.Read more