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WOD'S ARCHIVE

  • 12/12/2018 WOD

    By Logan | In WOD | on December 12, 2018

    JP CrossFit – WOD Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 16: 21 kettlebell deadlifts* 15 Russian kettlebell swings* 9 toes to bar 50′ dumbbell overhead walking lunges* *Rx = 24g/16kg, 35/20 Rx+ = 32kg/24kg, 50/35 Afterbash Metcon (No Measure) 2:00 per side: Couch Pigeon HamstringEspecially if you came yesterday and did all the […]

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  • 12/11/2018 WOD

    By Logan | In WOD | on December 11, 2018

    JP CrossFit – WOD Metcon HAM Back Squat Frenzy (Weight) 15 minutes to build to a heavy single back squat, then 10 reps @ 80% 1 rep @ 95% 20 reps @ 70% 1 rep @ 90% 30 reps @ 60%Compare to 9/20/2017 Your score is your heavy single. Remember, heavy means heavy, NOT a […]

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  • 12/10/2018 WOD

    By Logan | In WOD | on December 10, 2018

    JP CrossFit – WOD Metcon Metcon (Weight) EMOM 8: 1 high hang power snatch 1 hang power snatch 1 power snatch Metcon Metcon (Time) 8 rounds: 6 bar over burpees 4 handstand push ups 2 power snatches* *Rx = 115/80 Rx+ = 135/95 Afterbash :30 Bike Test (AMRAP – Reps) 30 seconds on the Assault […]

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  • 12/09/2018 Oly

    By Logan | In WOD | on December 9, 2018

    JP CrossFit – Olympic Weightlifting Weightlifting Metcon (Weight) 1RM Dip! Metcon (Weight) 15 minutes to perform at least 10 sets of the following: 5 dips 1 split jerkAdd weight as you go but this is about developing good habits in your dip, not moving heavy weight. Consistency. Cadence. Confidence. Metcon (Weight) EMOM 10: 1 clean […]

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  • 12/08/2018 Community

    By Logan | In WOD | on December 9, 2018

    JP CrossFit – Community Metcon Metcon (AMRAP – Rounds and Reps) Teams of 2: AMRAP 20 12 wall balls* 10 sit ups 8 kettlebell swings* 6 burpee box jump overs* *Rx= (20/14), (24/16), (24/20)Partners alternate one complete round at a time.

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