JP CrossFit – WOD Metcon Metcon (Time) For time: 2 rounds: 200m run 21 box jumps 15 v-ups 9 overhead squats* 2 rounds: 200m run 15 v-ups 9 overhead squats* 2 rounds: 200m run 9 overhead squats* 21 min cap *Rx = 95/65Read more

JP CrossFit – WOD Weightlifting Metcon (Weight) Every 90 seconds, 8 rounds: 1 cluster 1 thruster Metcon (AMRAP – Rounds and Reps) AMRAP 7: 1-2-3-4-5-6 etc. Thrusters* Pull ups *Rx = 95/65Read more

JP CrossFit – Community Metcon Metcon (Time) For time: 800m run 1 round 600m run 2 rounds 400m run 3 rounds 200m run 4 rounds 26 minute time cap! One round: 10 box jumps 8 air squats 6 push ups Rx+: 10 tall box jumps 8 pistols 6 handstand push upsRead more

JP CrossFit – Community Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 25: Teams of 3 Player 1: 300m run Player 2: AMRAP 10 burpees 20 clean and jerks 30 backstep lunges 40 shoulder taps 50 lateral hops Player 3: Active squat holdPlayer 1 runs while Player 2 aMRAPs and Player 3 squats. When the runner returns, they pick up on the AMRAP where P2 left off. P2 becomes the squatter and P3 becomes the runner.Read more

JP CrossFit – WOD Weightlifting Metcon (No Measure) E2MOM 10: 3 front squats Front Squat (From the EMOM) Metcon Red Rover (Time) 15 rounds: 4 toes to bar 6 wall balls* *Rx = 20/14Wall balls must be performed against the grey wall for Rx!Read more