JP CrossFit – WOD Metcon (3 Rounds for reps) In a 6 min window: 800m run 15 front squats* Max bar muscle ups in remaining time -rest 2 min- In a 4 min window: 400m run 12 front squats* Max BMU in remaining time -rest 2 min- In a 3 min window: 200m run 9 front squats Max BMU in remaining time Rx: 95/65 Rx+: 135/95score is number of bar muscle ups!Read more

JP CrossFit – Community Metcon Metcon (Time) With a partner: 2 mile run, switching every 400m Metcon (Time) When you get back into the room, your partner becomes your nemesis! For time: 1st runner: 1-2-3-4-5-6-7-8-9-10 Sit ups Air squats 2nd runner: 10-9-8-7-6-5-4-3-2-1 Sit ups Air squatsRead more

JP CrossFit – Olympic Weightlifting Hang Snatch (3×1 @80%) from the hip / power position Clean and Jerk (4×1 @85-90%) Back Squat (4×3 @RPE 7) leave three reps in the tank Split Squats (3×8) front foot elevated – find a weight that’s challeningRead more

JP CrossFit – WOD Weightlifting Clean and Jerk Find a moderate triple, touch n go! Metcon Metcon (AMRAP – Rounds and Reps) Death by 3 clean and jerks Burpees Rx = 95/65 Rx+ = 135/95 Start at 1 burpee, add 1 every minute until failure. Three c+j every round.Read more

JP CrossFit – WOD Weightlifting Metcon (Weight) E2MOM 10: 2 tempo front squats Tempo: 33×0 Metcon Green Rover (Time) 15 rounds: 6 wall balls 4 pull ups Rx = 20/14 Rx+ = 20 rounds 14 min cap! *Wall balls must be performed on the mural side of the room.Read more