JP CrossFit – WOD Metcon (Weight) Every 3:00 for 5 sets: 3 deadlifts @ 70-80% 1rm, or should feel heavy on rep 3 in set 1 Full reset, no drop from the top Deadlift For reference Metcon (Time) For time: 30-24-18 box jump overs dumbbell snatches* *Rx: 50/40/35/25 9 min cap!Read More

JP CrossFit – WOD Pull Ups Skill Sesh- Brat Spring? (No Measure) Every 90 seconds for 6 minutes: Alternating sets (2 sets each) Option A: No pull ups yet Set 1: 3-4 Low To High Magnitude Kip Swings Set 2: 5-8 Strict pull ups Option B: Has kipping pull ups Set 1: 2-4 Progressive Butterfly...Read More

JP CrossFit – WOD Metcon (3 Rounds for reps) AMRAP 3 15 power cleans (115/105/85/75) Max calorie row –3 min rest– AMRAP 3 12 power cleans (155/135/105/95) Max calorie row –3 min rest– AMRAP 3 9 power cleans (185/155/125/105) Max calorie rowScore is total calories rowed across the 3 AMRAPS. Pop the top on this...Read More

JP CrossFit – WOD Handstand Walk Skill Sesh–slay all day! (No Measure) Every 90 seconds for 9 min (3 sets each) Aspiring to have Handstand Walks: Set 1: 1-2 box around the worlds Set 2: 15-20 shoulder taps Has Handstand Walks: Set 1: Accumulate :15-:20 free standing handstand hold Set 2: 15-20 handstand wall plate...Read More

Announcements Anything left in the Lost and Found bin is now fair game! We’ll donate whatever is left next week. JP CrossFit – Community Metcon (3 Rounds for reps) EMOM 18 Fight gone bad style Min 1: Burpees over line Min 2: Box step ups* Min 3:V-ups* Min 4: Lunges* Min 5: Ring rows Min...Read More

Announcements Anything left in the Lost and Found bin is now fair game! We’ll donate whatever is left next week. JP CrossFit – Community Metcon (3 Rounds for reps) EMOM 18 Fight gone bad style Min 1: Burpees over line Min 2: Box step ups* Min 3: V-ups* Min 4: Lunges* Min 5: Ring rows...Read More

Announcements Anything left in the Lost and Found bin is now fair game! We’ll donate whatever is left next week. JP CrossFit – WOD Metcon (Weight) E2MOM for 5 sets 1 squat clean + 1 front squatBuild in weight across sets to heaviest complex Metcon (Time) For time 3-6-9-12 Front squats* Chest-to-bar pull-ups** *Rx: 185/155/125/105...Read More

Announcements Anything left in the Lost and Found bin is now fair game! We’ll donate whatever is left next week. JP CrossFit – WOD Metcon (No Measure) E3MOM for 4 sets 3 bench presses @ 75-85% or a weight that feels hard around rep 2 Bench Press (For reference and recording ) Metcon (4 Rounds...Read More

Announcements It’s spring cleaning time! Please come and get your stuff in the lost and found by end of day on Wednesday. Starting Thursday, whatever is left is fair game for everyone, and then we’ll donate the rest next week. JP CrossFit – WOD Metcon (AMRAP – Rounds and Reps) AMRAP 18 5 power snatches*...Read More

Announcements It’s spring cleaning time! Please come and get your stuff in the lost and found by end of day on Wednesday. Starting Thursday, whatever is left is fair game for everyone, and then we’ll donate the rest next week. JP CrossFit – WOD Metcon (5 Rounds for reps) 25 minutes of 40 seconds on/...Read More