JP CrossFit – WOD Metcon Back Squat (6-6-AMRAP) Increase in weight between each WORKING set. Shoot for 5-7 reps on that last heaviest set. Crash and Burn IV (Time) 15 rounds: 4 hollow body rocks 4 v-ups 6 minute time cap!Read more

JP CrossFit – WOD Metcon (6 Rounds for reps) 7 rounds of 15 sec on/ 30 sec off AMRAP hang power snatches Metcon Metcon (Time) 7 rounds 7 pull ups 7 power snatches* 7 burpees *Rx: 75/55 12 min cap!Light and fast today!Read more

JP CrossFit – Community Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 21: 400m run 20 Russian twists 20 box jump overs 20 wall ballsRead more

JP CrossFit – Community Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 12: Teams of 2: Player 1: Active hold* Player 2: 30 lateral hops 10 swings 10 squat cleans *0:00-6:00 – squat hold 6:00-12:00 – plank holdPlayer 1 holds an active squat while Player 2 does one round of work. Players switch roles once Player 2 finishes their work. At the 6:00, switch to an active plank hold.Read more

JP CrossFit – WOD Weightlifting Metcon (No Measure) EMOM 8: 2 push presses Push Press (For your heaviest successful push press double.) Metcon Metcon (Time) For time: :40 on, :20 off 32 dumbbell snatches* 32 up downs 32 dumbbell thrusters* *Rx = 50/357 min time cap!Read more