JP CrossFit – WOD Power Snatch Every 90 seconds for 5 sets 2 power snatches (touch and go) Building to RPE 7/8 Metcon (Time ↓ Shorter is Better) For Time: 8-6-4-2-4-6-8 Power snatches* 18-15-12-9-12-15-18 Wall balls* *Rx: 95/75/65/55, 20/14 15 min cap Scoring: Time it takes you to complete the workout. If you do not...Read More

JP CrossFit – WOD Metcon (Time ↓ Shorter is Better) 5 rounds for time 10 double dumbbell box step overs* 15 pull-ups 200m run *Rx: 24”/20”, 2x50s/2x40s/2×35/2×25 24 min cap Scoring: Time it takes you to complete the workout. If you do not finish within the time cap, add the reps remaining as seconds to...Read More

JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) AMRAP 26 (with a partner, you-go-I-go) 200m run (all runs together) 20 Weighted step-ups 400m run 40 Dumbbell clean and jerks 600m run 60 V-Ups 800m run 80 Wall ballsRead More

JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) AMRAP 26 With a partner, you-go-I-go All runs completed together 200m run 20 weighted step-ups 400m run 40 dumbbell clean and jerks 600m run 60 v-ups 800m run 80 wall balls Scoring: The amount of rounds and reps you and your partner complete within 26...Read More

JP CrossFit – WOD Deadlift Every 1:30 for 5 rounds 2 Deadlifts, building to an RPE 7/8 Metcon (No Measure) EMOM 20 1: 12 Deadlifts* 2: AMRAP Toes-To-Bar 3: 12 Shoulder to Overheads* 4: AMRAP Single-Leg Squats 5: Rest *Rx: 115/95/85/65 Toes-To-Bar (4 Rounds for reps) Scoring: The amount of Toe-To-Bars you complete in each...Read More

JP CrossFit – WOD Squat Clean Complex (5 Rounds for weight) Every 1:30 for 5 Rounds at RPE 7 1 High Pull 1 Tall Squat Clean 1 Squat CleanScoring: The weight at which you completed the complex for each round. Fast and Furious (Time) For Time: Buy In: 50 Crossovers 15-12-9-6 Squat Cleans* V-Ups Buy...Read More

JP CrossFit – WOD Handstand Walk Practice (4 Rounds for reps) 2:30 on/1:30 off for 4 rounds: 12 Burpee Box Jump Overs* 12 Kettlebell Swings* AMRAP Handstand walks (5’ = 1 rep) *Rx: 24″/20″, 32kg/24kg/20kg/16kgScoring: The amount of 5′ handstand walks or equivalent scale you complete in each round.Read More

JP CrossFit – WOD Post-Murph Recovery WOD! (No Measure) AMRAP 24, with a partner: Partner 1: 4-8-12-16-20 etc Lunges^ Sit ups^ Kettlebell deadlifts*^ Up downs Partner 2: AMRAP meter row Partners switch every 2:00 *Rx = 32kg/24kg/20kg/16kg ^Rx+: Weighted lunge, v-up, KB swing Don’t reset your rower when you switch! Scoring: Two scores for this...Read More

JP CrossFit – WOD Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about Murph click hereThis is...Read More

Announcements On Memorial Day, Monday, May 25, we’re cancelling regular classes to host three heats of Murph at 8:00 am, 9:30 am, and 11:00 am, followed by a community potluck from 12:30 pm to 2:30 pm. Join us for this challenging workout, which is scalable to wherever you’re at in your fitness journey! Sign up...Read More