JP CrossFit – WOD Sumo Deadlift (15m to build to a moderate 2 rep (RPE 7/8) ) Metcon (AMRAP – Rounds and Reps) AMRAP 8 2,4,6,8,10,12, etc… Russian Kettlebell Swings 10,20,30,40,50, etc… Double Unders Rx: 32kg/24kg/16kg/12kgAscending reps and alternating movementsRead More

JP CrossFit – WOD Skillwork (Checkmark) EMOM 6 Option 1 (Has strict ring dips) 3-5 Ring Active Holds (5 secs) 3-5 Ring Dip Negatives 3-5 Strict Ring Dips Option 2 (Working towards strict ring dips) 3-5 Toe Supported Ring Active Holds 3-5 Toe Supported Negatives 3-5 Banded Ring Dips Metcon (Time) Buy in: 500/400m row...Read More

JP CrossFit – WOD Power Clean Complex (5 Rounds for weight) E2:30MOM x 5 @ RPE 7 1 High Pull 1 Hang Clean 1 Power Clean Metcon (AMRAP – Rounds and Reps) AMRAP 10 6 Toes-To-Bar 9 Power Cleans 12 Bar Over Burpees Rx: 95/75/65/55Read More

JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) AMRAP 24 With a partner, you go I go 500/400m row/run/bike 40 Weighted Step Ups 30 Dumbbell Thrusters 20 V Ups 10 Single Dumbbell Devils PressRead More

JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) AMRAP 24 With a partner, you go I go 500/400m row/run/bike 40 Weighted Step Ups 30 Dumbbell Thrusters 20 V Ups 10 Single Dumbbell Devils PressRead More

JP CrossFit – WOD OUT in the Open TBD!Read More

Announcements Friday Night Lights is tonight! Sign up for a heat to and do this week’s Out in the Open workout or just come by and cheer on your fellow athletes. JP CrossFit – WOD Out in the Open 2026 – Workout 1: “Heated Recovery” Competition Division (AMRAP – Reps) 7 ROUNDS of 2:00 On...Read More

JP CrossFit – WOD Metcon (No Measure) 3m on/3m off x 4 rounds 5 shuttle runs 20 weighted lunges 10 vups AMRAP jump rope Rounds 1 & 3 cross overs Round 2 & 4 Double unders 50/40/35/25 Rx+ GHDsScore is # of jump rope reps each round. Metcon (2 Rounds for reps) Crossovers Metcon (2...Read More

JP CrossFit – WOD Tempo Bench Press (E3MOM 12 5 tempo bench presses building to an RPE 7 3/2/1 tempo) Metcon (Time) 4 Rounds For Time 10 Push Ups 10 Deadlifts 15 Wall Balls 13m time cap 20/14 Rx: 185/155/135/105Read More

JP CrossFit – WOD Weighted Sit-ups (7 min to establish a max weighted sit up ) Record pounds as reps, 1=1. Round down to nearest pound and put exact amount in notes. Metcon (No Measure) EMOM 20 1: 12/15 cal row 2: AMRAP Kettlebell snatches 3: 12/15 box jumps 4: AMRAP Kettlebell Turkish getups 5:...Read More