JP CrossFit – WOD Metcon (AMRAP – Reps) EMOM 7 Min 1: 5 strict pull ups Min 2: 3 strict pull ups Min 3: 2 strict pull ups Min 4: 5 strict pull ups Min 5: 3 strict pull ups Min 6: 2 strict pull ups Min 7: 5 strict pull ups Rx+: weighted pull upsScore is total strict pull ups completed Metcon (8 Rounds for reps) 30 sec on/30 sec off for 16 minutes (8 rounds per movement) Movement 1: AMRAP calorie row Movement 2: AMRAP box jump overs* *Rx: 24″/20″ boxThis is a 1:1 work-to-rest ratio. Hit it hard (but not so hard you can’t recover). Solid goals = 8+ cal row, 10+ BJO. Add your cal row + BJOs per round. Alternate movements every minute so: 30 sec row, 30 sec rest, 30 sec BJO, 30 sec rest, etc….Read more

JP CrossFit – WOD Metcon (AMRAP – Reps) EMOM 7 Min 1: 5 strict pull ups Min 2: 3 strict pull ups min 3: 2 strict pull ups min 4: 5 strict pull ups min 5: 3 stict pull ups min 6: 2 strict pull up s min 7: 5 strict pull ups RX+ Weighted Metcon (8 Rounds for reps) :30 sec on/:30 sec off for 16 min (8 rounds per movement) Movement 1: AMRAP cal row Movement 2: AMRAP box jump overs Rx:24/20This is a 1:1 work-to-rest ratio. Hit it hard (but not so hard you can’t recover). Solid goals = 8+ cal row, 10+ bjo. Add your cal row + bjo per round. Alternate movements every minute so :30 row, :30 sec rest, :30 sec bjo, :30 sec rest etc.Read more

Announcements The sign ups for the Phoenix Cup are live! For all info on the Phoenix Cup, visit the website here: www.jpcfpcup.com JP CrossFit – WOD Metcon (AMRAP – Reps) EMOM 7 Min 1: 5 strict pull ups Min 2: 3 strict pull ups Min 3: 2 strict pull ups Min 4: 5 strict pull ups Min 5: 3 strict pull ups Min 6: 2 strict pull ups Min 7: 5 strict pull ups Rx+: weighted pull upsScore is total strict pull ups completed Metcon (8 Rounds for reps) 30 sec on/30 sec off for 16 minutes (8 rounds per movement) Movement 1: AMRAP calorie row Movement 2: AMRAP box jump overs* *Rx: 24″/20″ boxThis is a 1:1 work-to-rest ratio. Hit it hard (but not so hard you can’t recover). Solid goals = 8+ cal row, 10+ BJO. Add your cal row + BJOs per round. Alternate movements every minute...Read more

JP CrossFit – WOD Bench Press (3×5% 85%) Flight Simulator (Time) For time: 10-20-30-40-50-40-30-20-10 Double unders Sets must be performed unbroken. They may be combined. 8 minute time cap!Only for folks with consistent double or single unders. Fight Stimulator (AMRAP – Reps) AMRAP 8: Unbroken sets of 5 double unders Rx+ = sets of 10 Scale to unbroken sets of 50 max height single unders.Great option for folks who are working on chaining their double unders.Read more

Announcements The sign ups for the Phoenix Cup are live! For all info on the Phoenix Cup, visit the website here: www.jpcfpcup.com JP CrossFit – WOD Bench Press (3×5% 85%) Flight Simulator (Time) For time: 10-20-30-40-50-40-30-20-10 Double unders Sets must be performed unbroken. They may be combined. 8 minute time cap!Only for folks with consistent double or single unders. Fight Stimulator (AMRAP – Reps) AMRAP 8: Unbroken sets of 5 double unders Rx+ = sets of 10 Scale to unbroken sets of 50 max height single unders.Great option for folks who are working on chaining their double unders.Read more