JP CrossFit – WOD Metcon (AMRAP – Reps) EMOM 8 1 power clean (building to heavy) rest 2 min AMRAP 4 x 5 rounds 500m run max power cleans (70% of heavy single)Read More
JP CrossFit – WOD Front Squat (E3MOM for 5 sets Set 1:3 front squats @ (RPE 6-7) Set 2: 3 front squats @ (RPE 8-9) Set 3: 3 front squats @ (RPE 9) Set 4: 3 rep max test Set 5: extra set for redo or increase) Metcon (Time) 5 rounds for time 50 double...Read More
JP CrossFit – Community Metcon (3 Rounds for reps) EMOM 18, (3 rounds) Fight gone bad style Min 1: Ring rows Min 2: Lunges Min 3: Russian twists Min 4: KB swings Min 5: push ups Min 6: Rest Score is total number of reps across all three rounds.To track it’s easisest to just keep...Read More
JP CrossFit – Community Metcon (3 Rounds for reps) EMOM 18, (3 rounds) Fight gone bad style Min 1: Ring rows Min 2: Lunges Min 3: Russian twists Min 4: KB swings Min 5: push ups Min 6: Rest Score is total number of reps across all three rounds.To track it’s easisest to just keep...Read More
JP CrossFit – Community Stonewall (Dumbbell Version) (AMRAP – Rounds and Reps) AMRAP 12: 6 dumbbell squat cleans* 28 lateral hops 6 dumbbell shoulder to overhead* 9 burpees *Rx = 2×50/1×50/2×35/1×35 In the early hours of June 28, 1969, New York City police raided the Stonewall Inn, a gay club located in Greenwich Village in...Read More
JP CrossFit – Community Stonewall (Dumbbell Version) (AMRAP – Rounds and Reps) AMRAP 12: 6 dumbbell squat cleans* 28 lateral hops 6 dumbbell shoulder to overhead* 9 burpees *Rx = 2×50/1×50/2×35/1×35 In the early hours of June 28, 1969, New York City police raided the Stonewall Inn, a gay club located in Greenwich Village in...Read More
JP CrossFit – WOD Skill Work Metcon (Weight) Every 2:00 for 5 Sets: 1 snatch balance + 1 overhead squat Snatch Work up to a heavy 1×1 snatch. Enter the weight you reach into the appropriate places below. Snatch (Build to a heavy single) Note whether you power snatch or squat snatch Power Snatch (1×1)...Read More
Announcements We will be cancelling the 6:30p class on Thursday June 26 to be able to hold a staff meeting. Thank you for your understanding! JP CrossFit – WOD Metcon (No Measure) EMOM 25: Min 1: 14/12 cal row Min 2: AMRAP wall balls* Min 3: 50 of any jump rope movement except double or...Read More
Announcements We will be cancelling the 6:30p class on Thursday June 26 to be able to hold a staff meeting. Thank you for your understanding! JP CrossFit – WOD Metcon (No Measure) Every 2:00 for 5 sets Set 1: 5 Shoulder Presses @ (RPE 6) Set 2: 4 Shoulder Presses @ (RPE 7/8 Set 3:...Read More
