JP CrossFit – WOD Skillwork (No Measure) Peg board practice!Don’t let this intimidate you! Coaches will walk you through progressions and give you the opportunity to touch the peg board if you never have! It’ll be a good opportunity to learn something new 🙂 Metcon (4 Rounds for reps) 4 rounds of 2:00 min on/2:00...Read More

JP CrossFit – WOD Metcon (Time) For time: 3 rounds: 10 overhead squats* 10 burpee over bar 10 sit-ups -Rest 4 min- 1 round: 30 overhead squats** 30 burpee over bar 30 sit-ups *Rx: 135/95/75/65 **Rx: 95/75/65/55 22 min cap!Read More

JP CrossFit – WOD Shoulder Press (Every 2 min for 5 sets: 3 strict press* ) *building to a heavy 3 rep Push n’ Pull (AMRAP – Rounds and Reps) AMRAP 6 3 strict presses* 3 strict pullups *Rx: 65%-70% of the heavy 3 rep from aboveRead More

JP CrossFit – WOD Metcon (Time) 5 rounds for time: 500m row 400m run -rest 3 min- 36 min cap!Read More

JP CrossFit – Community Metcon (Time) For time: Cash in: 400m Weighted run* 3 rounds of: 34 DB Russian twist 24 DB Clean and Jerk^ 14 Burpee over dumbbell Cash out: 400m burdened run* *Run with dumbells, plates, d-balls, sandbags, etc… ^Rx+: Double dumbbell clean and jerk 18 min cap!Read More

JP CrossFit – Community Metcon (Time) For time: Cash in: 400m Weighted run* 3 rounds of: 34 DB Russian twist 24 DB Clean and Jerk^ 14 Burpee over dumbbell Cash out: 400m burdened run* *Run with dumbells, plates, d-balls, sandbags, etc… ^Rx+: Double dumbbell clean and jerk 18 min cap!Read More

JP CrossFit – WOD Metcon (AMRAP – Rounds and Reps) AMRAP 18 400m run 30 double unders 15 situps 5 dipsRead More

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