JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) AMRAP 22 Partner A: AMRAP 12 dumbbell snatch 12 wall balls 12 sit-ups 12 dumbbell push press Partner B: 400/500m row Switch once Partner B completes the rowing! When Partner B is done rowing, Partner B picks up where Partner A left off. Scoring: How many cumulative rounds and reps you complete with your partner.Read more

JP CrossFit – WOD Squat Snatch (Every 1:30 x 5 sets 2 squat snatches- building to a heavy weight ) Metcon (Time) For time: 9-7-5 Squat snatches* 21-15-9 Handstand pushups Burpees over the bar *Rx: 115/105/85/75 15 min cap!Scoring: Time it takes to complete the workout. If you are do not finish within the time cap, add the reps remaining to 15:00 as seconds, so if you finish with 5 handstand pushups remaining in the round of 9, your score would be 15:14.Read more

JP CrossFit – WOD Metcon (AMRAP – Rounds and Reps) AMRAP 30 With a partner, you-go-I-go 1000m row 30 toes to bar 6 rope climbsScoring: Rounds and reps completed with your partner. The row will count as 10 reps, 1 for every 100m. If you complete 3 rounds plus 653m on the rower, your score would be 3 rounds plus 6 reps. If you complete 3 rounds and end with 3 rope climbs to go in the round, your score would be 3 rounds plus 43 reps.Read more

JP CrossFit – WOD Push Jerk (Every 2 min x 5 sets 2 push jerks @ 70-80% (RPE 7-8) ) Metcon (AMRAP – Rounds and Reps) AMRAP 12 15 box jumps (24”/20”) 10 hang power cleans* 5 shoulder to overhead* *Rx: 125/105/95/75Scoring: Rounds and reps completed in 12 minutes. If you complete 5 rounds and get through 5 of the hang power cleans, your score would be 5 rounds plus 20 reps.Read more

JP CrossFit – WOD Metcon (Time) For time: 10-20-30-40-50 Russian kettlebell swings* Double unders 100m farmers carry between rounds^ *Rx: 24/16/12/8kgs ^Rx: 60s/50s/35s/25s 20 min cap! Scoring: Time to complete the work. If you do not finish within the time cap, add the amount of reps remaining to 20:00 as seconds. The farmers carry counts as two reps, so if you start but do not finish the farmers carry, that counts as 1 rep which means your time would be 20:01. If you have 25 double unders and the farmers carry remaining, your time would be 20:27. Finisher (No Measure) AMRAP 3 10 v-ups 10 bicep curlsRead more