JP CrossFit – WOD Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 30: 50 lateral hops 3 rounds: 20 step ups* 20 sit ups 50 lateral hops 3 rounds: 20 push ups 20 shoulder taps 50 lateral hops 3 rounds: 20 air squats 20 dumbbell snatches* *Rx = 24″/20″, 50/35Read more

JP CrossFit – WOD Gymnastics Weighted Pull-ups (3-3-2-2-1-1-1-1) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 11: 9 thrusters* 6 bar over burpees — rest 1 minute — *Rx = 95/65 Rx+ = 135/95Read more

JP CrossFit – Community Metcon Metcon (3 Rounds for reps) 3 rounds, Fight Gone Bad-style: Ring rows Box jumps* Kettlebell swings* V-ups Dumbbell snatches* — rest 1 min — *Rx = 24″/20″, 20kg/16kg, 50/35Fight Gone Bad is an EMOM. Spend one minute per movement, completing as many reps as you can before moving on. Your score will be the total reps across all five movements per round, so just keep counting up as you go from movement to movement.Read more

JP CrossFit – Community Metcon Metcon (Time) For time: With a partner: 600m run 100 lunges 100 goblet squats 100 Russian twists 100 Russian swings 600m run 22 minute soft cap!Partners run together. Split the rest of the work evenly however you like.Read more

JP CrossFit – WOD Metcon Metcon (No Measure) Deadlift: 8-6-4-2-2-2-2 After every set: 3 ring dips Deadlift Metcon Metcon (AMRAP – Reps) Teams of 2! AMRAP 10: P1: 250m row P2: AMRAP push upsPlayer 2 gets as many push ups as they can while Player 1 rows. Once P1 finishes their row, players switch. P1 continues counting push ups where P2 left off. Score is total push ups accumulated as a team.Read more