JP CrossFit – WOD Metcon (No Measure) EMOM 7 1 Pause Clean (at the knee)* 1 Hang Clean**You can decide to power or squat clean. Try to decide before hand so you can do that movement in the warm up i.e. you would do a pause squat clean if you want to squat. Feel free to go up in weight as you go along. This goal of this EMOM is to focus on dialing in form. You will only be able to get points for PRing the Power Clean or Squat Clean today, not both. Power Clean (Find a Heavy 1×1) Squat Clean (Find a Heavy 1×1)Read more

JP CrossFit – WOD Metcon (No Measure) With a 25 min clock find a Heavy 1×1 Shoulder Press directly into Heavy 1×1 Push Press directly into Heavy 1×1 Push JerkNote: You can earn points from PRing any and all 3 of these movements–but you must do so in the allotted time. For large classes, the time may be extended to a max of 30 min to account for partner transitions. You decide which movement you want to spend the most time at and when you want to move on. Shoulder Press Push Press Push Jerk Metcon (No Measure) With a 5 min clock Max unbroken set of one of or multiple of the following: Double-Unders Single-Unders Crossover Single-Unders Crossover Double-Unders Triple-UndersNote: To earn points you must hit the number of requisite reps per movement as is noted on the P-Cup website. You may earn multiple points if you tackle multiple...Read more

JP CrossFit – WOD Metcon (AMRAP – Rounds and Reps) With a Partner AMRAP 12 Partner A: 10 Sandbag/D-ball squats Partner B: 8 Single Leg Squats (Pistols) 1 Rope Climb* *Rx+: Legless, no jumpPartners alternate roles after they each complete their work.Read more

JP CrossFit – WOD Warmup Metcon (Time) With a partner For Time: 2000m RowThis is meant to be a warm-up for your lift. Deadlift You may choose to either Sumo Deadlift or Conventional Deadlift. You have the option of going for a 1×1 or 1×2. Remember you can only PR what you already have recorded. While it’s possible to PR both numbers, you will only get points for 1. WE DON’T COMPROMISE FORM FOR POINTS. COACHES ARE GOING TO BE ON YALL AND HAVE THE RIGHT TO NOT COUNT A PR IF ITS UGLY. Deadlift (Your choice of Heavy 1×1 or 1×2) While you may PR both, you’re only allowed points for one PR. Sumo Deadlift (Your choice of a Heavy 1×1 or 1×2) While you may PR both, you’re only allowed points for one PR.Read more

JP CrossFit – Community Metcon (Time) For time w/partner you-go-i-go style 100 wall balls 100 situps 100 pushups 100 box jumps 100 kettlebell swings Every 2 minutes including the 0:00 – 8 synchro burpees 30 min cap!Read more