JP CrossFit – WOD Red Rover (Time) 15 rounds: 4 toes to bar 6 wall balls* *Rx = 20/14 12 minute time cap! Rx+: tall balls Get that Pump! (AMRAP – Rounds and Reps) AMRAP 6 10 dumbbell tricep extensions 10 dumbbell bicep curls 10 dumbbell bent over rowsRead more

JP CrossFit – WOD Push Press (Every 2 minutes for 5 sets: 3 push presses building to RPE 8/9 ) Metcon (AMRAP – Rounds and Reps) AMRAP 6 5 deadlifts* 5 hang power cleans* 5 push presses* *Rx: 95/75/65/55light and fast!!Read more

JP CrossFit – WOD Metcon (AMRAP – Rounds and Reps) AMRAP 20 100 m run 10 chest to bar pull ups 10 single leg squats 1 rope climbRead more

JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) AMRAP 25 With a partner, I-go-you-go 60/48 Cal Row 30 Lateral Burpees Over Rower 60 Double Dumbbell Shoulder to Overhead* 40/32 Cal Row 20 Lateral Burpees Over Rower 40 Double Dumbbell Shoulder to Overhead* 20/16 Cal Row 10 Lateral Burpees Over Rower 20 Double Dumbbell Shoulder to Overhead* *Rx+: Swap for handstand push-ups for 30, 20, 10 total reps respectivelyRead more

JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) AMRAP 25 With a partner, I-go-you-go 60/48 Cal Row 30 Lateral Burpees Over Rower 60 Double Dumbbell Shoulder to Overhead* 40/32 Cal Row 20 Lateral Burpees Over Rower 40 Double Dumbbell Shoulder to Overhead* 20/16 Cal Row 10 Lateral Burpees Over Rower 20 Double Dumbbell Shoulder to Overhead* *Rx+: Swap for handstand push-ups for 30, 20, 10 total reps respectivelyRead more