JP CrossFit – WOD Metcon (Weight) E90 seconds for 5 rounds 8 Front rack split squats4 per leg for a total of 8 reps! Metcon (Weight) E90 seconds for 5 rounds 6 Press in split3 presses per leg stance. Split Jerk (1×2)Read more

JP CrossFit – WOD Pull-ups (max unbroken pull ups) Metcon (AMRAP – Rounds) Death by E2MOM 3 Bar muscle ups 6 burpee over dumbbell 9 dumbbell snatches 10 round cap!! *Rx:50/35 **Rx+: 70/50Work should take about 1:-00-1:30 to start out with. Scale to complete a minimum of 5 rounds. Can you get to the 10th?:)Read more

JP CrossFit – WOD Front Squat (1×2) Metcon (Time) For time: 12-10-8-6-4-2 Front squats* — 40 double unders between rounds — *Rx: 95/65 Rx+: 135/95 10 min cap!!!Ending with the front squats.Read more

JP CrossFit – WOD Metcon (Time) Happy Birthday Tim! 4 Rounds for time with a partner Partner A) 600/500m row Partner B) 8 hang clean & jerks* 8 box Jumps* 8 toes to bar 20 min cap! *Rx: 115/80, 24″/20″ *Rx+: 135/95Partners must do both sections of work to complete 1 round. Part A & B should be scaled to each be completed in around 2:30- 3:00. Metcon (Time) For Tim!!! 38 burpees 🙂 3 min cap!Read more

JP CrossFit – WOD Warm-up (No Measure) All three of these workouts can be done in the same day, or spread out across the long weekend. They’ll each be programmed every day 12/24-12/26. Metcon Crash and Burn II (Time) For time: 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 Unbroken push ups 10 minute time cap! Metcon Death by Burpees (AMRAP – Rounds) EMOM-style: Minute 1, 1 burpee Minute 2, 2 burpees Minute 3, 3 burpees etc. You’re done when you don’t finish the requisite number of burpees in the minute. Metcon Metcon (10 Rounds for reps) EMOM 20: odd: 8 sit ups 8 air squats AMRAP lateral hops even: rest Score is lateral hops per roundRead more