JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) AMRAP 24 w/ a partner you go-I-go style 60 dumbbell snatches 60 situps 60 box jumps 60 wall balls ***15 synchro burpees between each movement!!*** Example – you finish your 60 snatches, you do 15 synchro burpees before going to your sit ups!Read More

Announcements We’ve cancelled the 6:30p class on Wednesday 2/26 to be able to hold our staff meeting. JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) AMRAP 24 w/ a partner you go-I-go style 60 dumbbell snatches 60 situps 60 box jumps 60 wall balls ***15 synchro burpees between each movement!!*** Example – you...Read More

Announcements We’ve cancelled the 6:30p class on Wednesday 2/26 to be able to hold our staff meeting. JP CrossFit – WOD Metcon (AMRAP – Rounds and Reps) AMRAP 12 14 kettlebell swings 8 handstand pushups 1 bar muscle up* *add 1 BMU each round Rx: 24/20/16/12kgRead More

Announcements We’ve cancelled the 6:30p class on Wednesday 2/26 to be able to hold our staff meeting. JP CrossFit – WOD Power Snatch (EMOM 8 2 touch and go power snatches ) Build in weight across sets Note that the reps are touch and go in the notes. Crossfit Games Open 20.1 (Ages 16-54) (Time)...Read More

Announcements We’ve cancelled the 6:30p class on Wednesday 2/26 to be able to hold our staff meeting. JP CrossFit – WOD Handstand Practice (take 8 min to establish a max effort HS hold) Kick ups, supported hold, and wall walk!can be freestanding in a 4×4 box or on the wall Metcon (4 Rounds for reps)...Read More

Announcements We’ve cancelled the 6:30p class on Wednesday 2/26 to be able to hold our staff meeting. JP CrossFit – WOD Metcon (5 Rounds for reps) 5 Rounds of 3 min on/3 min off 20/15 calorie row 15 box jump overs (24/20) AMRAP squat cleans in remaining time* *Rx: 185/155/125/105Read More

Announcements We’ve cancelled the 6:30p class on Wednesday 2/26 to be able to hold our staff meeting. JP CrossFit – WOD Weighted Pull-ups (build to a heavy 3 rep!) Metcon (Time) 7 Rounds for Time 2 wall walks Single arm dumbbell overhead walking lunge (25ft)* 10 pullups Single arm dumbbell overhead walking lunge (25ft)* *Rx:...Read More

JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) With a 20 min clock Cash in: Accumulate 4 min plank In the remaining time AMRAP 8 Dumbbell snatch 6 v-ups 4 burpees over dumbbells Rx+: GHD situps or toes to bar for v-upsAccumulate the 4 min plank. Plank on forearm or hands. Go heavy...Read More

JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) With a 20 min clock Cash in: Accumulate 4 min plank In the remaining time AMRAP 8 Dumbbell snatch 6 v-ups 4 burpees over dumbbells Rx+: GHD situps or toes to bar for v-upsAccumulate the 4 min plank. Plank on forearm or hands. Go heavy...Read More

JP CrossFit – WOD Front Squat (Weight) E3MOM for 3 rounds 3 front squats starting at 65%Build in load across rounds ending at your heaviest set of 3 Front Squat (For reference ) Quads for Dayzzzz (Time) Cash in: 24 front squats* Immediately into 4 rounds of: 50 double unders 30 air squats *Rx: 115/95/85/65...Read More