JP CrossFit – WOD The Limit Does Not Exist (No Measure) EMOM 24: MIN 1: AMRAP rope climbs MIN 2: Rest MIN 3: AMRAP wall balls* MIN 4: Rest *Rx: 20/14Record how many reps of rope climbs and wall balls you get each round and try and keep them consistent or get more reps each...Read More

JP CrossFit – WOD Overhead Squat (Heavy 1×1 from the floor!) Metcon (AMRAP – Reps) AMRAP 12: 1 overhead squat 10 burpee box jumps 2 overhead squats 10 burpee box jumps 3 overhead squats 10 burpee box jumps … Continue until time expires, adding 1 overhead squat each round. Rx: 80% of your heavy OHS...Read More

JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) AMRAP 18 In teams of 3: Partner A: 250m row Partner B: AMRAP 6 db deadlifts 6 db squats 6 db shoulder to overheads 6 db clusters Partner C: restRead More

JP CrossFit – WOD Cardio Painz (Time) Level 3 2000m row 1 mile run 300 double unders Level 2* 2000m row 1 mile run 100 double unders Level 1* 1500m row 1000m run 200 single unders *Level 1 & 2 complete in any order Level 3: complete as written 24 min cap!!Read More

JP CrossFit – Olympic Weightlifting Hang Power Snatch (5×2 @55-60%) hang above knee Front Squat (3×2 @RPE 8) focus on speed Clean Pull (5×3 @100%) Split Squats (3×6) front foot elevated, 6/sideRead More

JP CrossFit – WOD Metcon (No Measure) 2 rounds not for time 10 up downs 5 behind the neck snatch presses 3 overhead squats 2 sotts presses () Snatch Balance (1×1 moderate) Squat Snatch (Heavy single ) Power Snatch (Heavy single)Read More

JP CrossFit – WOD Front Squat (6 reps @ 60-65% moderate 5 reps @ 65-73% moderate 3 reps at 75-83% heavy 2 reps @ 83-87% heavy AMRAP reps @ 87-93% heavy ) If you happen to feel really good, feel free to add an extra set of 1 rep between the 2 reps and AMRAP...Read More

JP CrossFit – WOD Metcon (5 Rounds for reps) 5 rounds of 2:00on/2:00off 12/10 cal row 8 toes to bar AMRAP handstand push ups Rx+: cal bike, 10 toes to barNote: you are only eligible to use the bike in this WOD if you are confident in your HSPU…it really makes the arms feel like...Read More

Announcements Altered Labor Day schedule next Monday, Sept 3rd. We will have community classes at 10:00am, 11:00am, and 12:00pm classes. All other classes in the morning and evening will be cancelled. JP CrossFit – WOD Remember Ludlow (Time) On April 20, 1914 the US Army opened fire on the homes of striking workers and their...Read More

JP CrossFit – Community Metcon (4 Rounds for reps) In 4 min: 400m run buy-in AMRAP in remaining time: 20 air squats 20 situps -rest 1 min- In 4 min 400m run buy-in AMRAP: 20 KBS 20 weighted lunges (w/KB) -rest 1 min- In 4 min: 400m run buy-in AMRAP: 20 box jumps 20 weighted...Read More