JP CrossFit – WOD Metcon Metcon (3 Rounds for reps) Tabata! Sit ups Push ups Up downs8 rounds per movement, 20 seconds on, 10 seconds off. Score is highest round + lowest round per movement! Metcon Metcon (Time) For time: 1-2-3-4-5-6-7-8-9-10 Toes to bar Kettlebell swings* — 35 double unders after each set — *Rx = 24kg/16kg Rx+ = 32kg/24kg13 minute time cap!Read more

JP CrossFit – WOD Weightlifting Metcon (Weight) Every 90 seconds, 8 rounds: 3 hang power snatches 1 tempo overhead squat: 3 sec descent 3 sec pause explosive ascent Metcon Snatch DT (Time) 5 rounds: 12 snatch grip deadlifts* 9 hang power snatches* 6 overhead squats* *Rx = 75/55 Rx+ = 115/80 10 minute time cap!Read more

JP CrossFit – Community Metcon Metcon (Time) For time: 1 wall walk 2 strict pull ups 3 burpees 4 thrusters 5 dumbbell squats 6 push ups 7 box jumps 8 dumbbell snatches 9 dumbbell shoulder to overhead 10 lunges 11 swings 12 toes to barRead more

JP CrossFit – Community Metcon Metcon (Time) With a partner: 200 sit ups 200 lunges* 200 air squats* Player 1: 300m run Player 2: work *Rx+ = weighted lunges and squats, but just note that dumbbells will not be provided today.Player 1 runs while Player 2 works through the reps. Players switch when the runner returns. The runner continues when the worker left off. Work must be completed in order.Read more

JP CrossFit – Olympic Weightlifting It’s been a seven week journey, but we made it! Time to reap the benefits of all that work you’ve put in! Weightlifting Clean and Jerk (1RM) 3 attempts to find a 1RM Front Squat (1RM) 20 min to find a 1RM Afterbash Single Arm Dumbell Press (4×8) Eight reps per arm, alternating. Aim to max out on your last set.Read more