JP CrossFit – WOD Weightlifting Metcon (Weight) EMOM 7 double behind the neck split jerk Split Jerk (Find a heavy double ) Metcon :30 Bike Test (AMRAP – Reps) 30 seconds on the Assault or the Rogue bikeRead more

JP CrossFit – WOD Jackie (Time) For Time: 1000m Row 50 Thrusters, 45# 30 Pull-upsThere isn’t an offical cap but this workout should take 8-12 min. If you go past 14 min, you’re no longer hitting the stimulus.Read more

JP CrossFit – Community Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 24: 400m run 20 sit ups 20 wall balls* 100 lateral hops 20 sit ups 20 wall balls 500m row 20 sit ups 20 wall balls *Rx = 20/14 Rx+ = 30/20Read more

JP CrossFit – Community Metcon Metcon (5 Rounds for reps) 5 rounds: With a 3:00 clock: 300m run 20 air squats AMRAP push ups — Rest 1 minute — Rx+ = weight vest!Read more

JP CrossFit – WOD Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 12: 5 handstand push ups 8 weighted step ups* 25 double unders *Rx = 50/35, 24″/20″Read more