JP CrossFit – WOD Choices! You will only be doing the 1 Rep Max Back Squat if you didn’t do it on Monday. If you did the Back Squat on Monday, you will be doing the 5K Row or 3 mile run either solo or with a partner. You will not be doing both the...Read More

JP CrossFit – WOD Testing 1 Rep Max Back Squat! (No Measure) 1×5 @ 60% 1×3 @ 70% 1×2 @ 80% 1×2 @ 90% 1×1 @ 95% 1×1 @ 103% Feel free to take a few increments more if you feel the jumps are big. However, do skip your current 1 rep max since the...Read More

JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) AMRAP 22 In a team of 3: Partner A: 500/400m row or 14-20 cal bike Partner B: AMRAP 10 DB hang clean and jerks 20 russian twists 30 lateral hops Partner C: restRead More

JP CrossFit – Olympic Weightlifting Behind The Neck Jerk (moderate 4×2 ) this is meant to teach you fast feet without worrying about getting the bar into the right position (since it already is in the right position). Split jerk. Metcon (Weight) E90 sec for 8 rounds 1 clean & JerkBuild in weight as you...Read More

JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) AMRAP 22 In a team of 3: Partner A: 500/400m row or 14-20 cal bike, or 400m run Partner B: AMRAP 10 DB hang clean and jerks 20 russian twists 30 lateral hops Partner C: restRead More

JP CrossFit – WOD Week Preview Monday: Squat Low Volume Stimulus: Lift Tuesday: Squat or Monostructural, Horizontal Pull Low Volume or High Volume Stimulus: Lift or Grinder Wednesday: Monostructural, Hinge, Overhead Pull High Volume Stimulus: Threshold Thursday: Hinge, Overhead Press, Squat Low Volume Stimulus : Threshold Friday: Overhead Pull, Hinge, Horizontal Push, Squat Medium Volume...Read More

JP CrossFit – Olympic Weightlifting Behind The Neck Jerk (2-2-2-2) this is meant to teach you fast feet without worrying about getting the bar into the right position (since it already is in the right position). Split jerk. Metcon (Weight) E90 sec for 8 rounds 1 clean & JerkBuild in weight as you go along...Read More

Announcements Saturday announcement: Parking will not be available in our little parking lot this Saturday (4/20) starting at 10 am (after community), due to an Apothca event. Powerlifters, please plan accordingly. JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) AMRAP 22 In a team of 3: Partner A: 500/400m row or 14-20 cal...Read More

JP CrossFit – WOD Stimulus Threshold Metcon (5 Rounds for reps) 5 rounds, with a 3 min clock 50 double unders 25 russian swings AMRAP RMU –1 min rest–scale dubs to 1 min or less, sings to 1 min or less. You should have at minimum 1 min to do the RMU/dips.Read More

JP CrossFit – WOD Stimulus Pacer Metcon (Time) 21-18-15-12-9-6-3 burpees 20ft handstand walk 15min cap! Rx+: 30 ft handstand walk **Sub 2-3 wall walks for hswScale walks to take no more than a min per round. Great day for wrist wraps!Read More