JP CrossFit – WOD Metcon (3 Rounds for reps) EMOM 12 min 1: AMRAP cal row min 2: AMRAP Double DB Box step up* min 3: AMRAP Handstand walk min 4: Rest 5ft HSW = 1 rep *Rx: 2x 50’s/35’s/25’sRead more

JP CrossFit – WOD Back Squat (Set 1: 3 reps @ RPE 6/7 Set 2: 3 reps @ RPE 7/8  Set 3: 3 Reps @ RPE 8 Set 4: 3 reps @ RPE 9* Set 5: 3 reps @ RPE 9*) *Working sets,these 2 sets are max effort BUT I could add more weight if I only had to do 1 set these 2 sets are max effort BUT i could add more weight if i only had to do 1 set Metcon (Time) For Time 10-9-8-7-6-5-4-3-2-1 push ups box jumps *Rx+ tall box jumps. Deficit push ups (hands on plates) 10 min cap!Read more

JP CrossFit – WOD Push Press (Set 1: 3 reps @ RPE 7 Set 2: 3 reps @ RPE 8 Set 3: 3 reps @ RPE 9* Set 4: 3 reps @ RPE 9* ) *Working sets. These 2 sets are max effort BUT I could add more weight if I only had to do 1 set Metcon (Time) 2 rounds for time 30 db snatches* 30 situps 30 pull ups –2min rest– *Rx: 60/50/40/35 13 min cap!Read more

JP CrossFit – Community Metcon (Time) For time: In teams of 3- 2 partners work while 1 rests: 90 synchro russian kettlebell swings 400 m run 75 synchro burpees 400 m run 60 synchro dumbbell cleans 400m run 45 synchro sit ups 400 m run 20 synchro devils press 30 min cap! *2 people are always working while 1 is resting – the runs are together!* * Kettlebell swings- synchro will be considered having the KB at eye level at the same time * Burpees/Devils Press – synchro will be considered being on the ground at the same time * Dumbbell cleans – synchro will be considered having the DB to the shoulder at the same time * Situps- synchro will be considered being “up” from the ground at the same timeRead more

JP CrossFit – Community Metcon (Time) For time: In teams of 3- 2 partners work while 1 rests: 90 synchro russian kettlebell swings 400 m run 75 synchro burpees 400 m run 60 synchro dumbbell cleans 400m run 45 synchro sit ups 400 m run 20 synchro devils press 30 min cap! *2 people are always working while 1 is resting – the runs are together!* * Kettlebell swings- synchro will be considered having the KB at eye level at the same time * Burpees/Devils Press – synchro will be considered being on the ground at the same time * Dumbbell cleans – synchro will be considered having the DB to the shoulder at the same time * Situps- synchro will be considered being “up” from the ground at the same timeRead more