JP CrossFit – WOD Crash and Burn Championship Round (Time) For time 10-9-8-7-6-5-4-3-2-1 unbroken pull ups directly into 12-11-10-9-8-7-6-5-4-3-2 unbroken push ups directly into 30-28-26-24-22-20-18-16-14-12 unbroken double unders 18 min cap!!You must work through alllll of the pull ups before moving onto push ups and the same for push ups before double unders. You can...Read More
JP CrossFit – WOD Hang Squat Clean (Build to a heavy single hang squat clean.) Reminder, you must deadlift the weight first and then go into the hang. Drop It Like a Squat (Time) 6 Rounds for Time: 5 squat cleans 8 wall balls 9 min cap Rx: 105/75, 20/14 Rx+: 135/95, 11’/10′Read More
JP CrossFit – WOD Metcon (No Measure) 5×5 Sumo or Conventional Deadlift –5 strict dips after working sets–Dips do not have to be unbroken. They should be challenging, maybe done in 2-3 sets. Deadlift Sumo DeadliftRead More
JP CrossFit – Community Announcements Today is Transgender Day of Remembrance (TDOR) is an annual observance on November 20th that honors the memory of the transgender people whose lives were lost in acts of anti-transgender violence. TDOR was started in 1999 by transgender advocate Gwendolyn Ann Smith as a vigil to honor the memory of...Read More
JP CrossFit – Community Announcements Transgender Day of Remembrance (TDOR) is an annual observance on November 20th (tomorrow) that honors the memory of the transgender people whose lives were lost in acts of anti-transgender violence. TDOR was started in 1999 by transgender advocate Gwendolyn Ann Smith as a vigil to honor the memory of Rita...Read More
JP CrossFit – WOD Weightlifting Metcon (Weight) Every 3:00 minutes, 7 rounds: 4 back squats 2 front squats Metcon Metcon (6 Rounds for reps) EMOM 6: Min 1: Max unbroken push ups Min 2: Max unbroken strict pull upsRead More
JP CrossFit – Olympic Weightlifting Muscle Snatch (4×3) Power Snatch (3×2 @70-75%) Jerk Balance (3×3) Jerk complex (3x(2+1) @80%) 2 Front Squats + 1 Jerk (80% of your jerk) Front Squat (4×5 @RPE 7) RPE 7 means three reps left in the tank at the end of every setRead More
JP CrossFit – WOD Metcon Muscle Car (Time) 20 rounds: 1 clean and jerk* 2 bar over burpees 3 toes to bar *Rx = 155/105 Rx+ = 185/125 16 minute time cap!Read More
