JP CrossFit – Community Metcon Metcon (Time) For time: 10-9-8-7-6-5-4-3-2-1 V-ups* Push-ups* Wall balls Between each round, choose 1: 200m run 250m row .4 mile bike (you must do each one at least twice!) *Rx+ = toes to bar and HSPU25 minute time cap!Read more

JP CrossFit – Community Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 20: 6-12-18-24-30 etc Air squats Dumbbell swings Lunges Up downs At the 15:00, 10:00 and 5:00: 300m runRead more

JP CrossFit – Olympic Weightlifting Weightlifting Snatch (Slow Pull) Half speed from the ground to mid thigh 6×2 at 65-75%, then 2×1 at 80% Weightlifting Hang Power Clean (6×1) Push Jerk (6×1) Low Hang Power Clean + Power Jerk Start at 70% of your power clean and work up to 80% Weightlifting Back Squat (6×6) 70-75% of your max back squat 6 strict pull-ups (or ring rows) after each set this is optional after-class strength workRead more

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