JP CrossFit – WOD Metcon Metcon (3 Rounds for reps) AMRAP 18: With a partner: Partner 1: 250m row Partner 2: 5 deadlifts* 5 bar over burpees AMRAP x 0:00-6:00 – x = ring dips 6:00-12:00 – x = strict pull ups 12:00-18:00 – x = air squats *Rx = 135/95 Rx+ = 185/125Player 1 rows while Player 2 completes their work and accumulate as many dips/ pull ups/squats as they can before Player 1 finishes, at which point they switch.Read more

JP CrossFit – WOD Metcon Metcon (Time) For time: 10-20-30 Dumbbell squats* After each set: 16 dumbbell hang clean and jerks 24 lateral hops *Rx = 50/35 Rx+ = 70/508 min time cap! Weightlifting Clean (Find a heavy single!)Read more

JP CrossFit – WOD Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 21: 400m run 24 sit ups 16 box jump overs* 1 rope climb *Rx = 24/20Read more

JP CrossFit – WOD Weightlifting Metcon (Weight) Every 90 seconds, 6 rounds 1 hang power snatch 1 overhead squat 1 snatch balance 1 squat snatch Metcon Metcon (Time) For time: 21-15-9 Overhead squats* Toes to bar *Rx = 95/65 7 minute time cap!Read more

JP CrossFit – WOD Weightlifting Shoulder Press (Find a heavy 3×5!) Metcon Metcon (4 Rounds for reps) With a running clock: 0:00 – 2:00: Double unders (Rx=30, Rx+ = 60) AMRAP wall balls* — rest 2 minutes — 4:00 – 6:00: Double unders (40/80) AMRAP wall balls* — rest 2 minutes — 8:00 – 10:00: Double unders (50/100) AMRAP wall balls* — rest 2 minutes — 12:00 – 14:00: Double unders (60/120) AMRAP wall balls* *Rx = 20/14 The first round should be roughly 30-40 seconds of dubs, last round should be roughly 1:10-1:30. For singles, do the Rx+ amount.Read more