JP CrossFit – Olympic Weightlifting Hang Snatch (5×3 @65-70%) from the power position Clean and Jerk (4x(1+1) @80-85%) Clean Pull (2×2 @100%) Front Squat (2×2 @90-100% of your CJ) speed Accessories Three supersets: 45 sec front plank 3×15 situpsRead More

JP CrossFit – WOD Power Clean (1 x 1 – heavy!) build up to a 1 rep max Metcon (AMRAP – Rounds and Reps) AMRAP 12 2-4-6-8-10…etc. HSPU power cleans* Rx: 155/105 RX+: 185/135Read More

JP CrossFit – Community Metcon (Time) For time, with a partner 250/200 cal row 150 toes to bar* 125 DB hang snatch partition however you want! *option for situps 35 min cap!Read More

JP CrossFit – WOD Metcon (Time) For time, with a partner 250/200 cal row 150 toes to bar* 125 DB hang snatch partition however you want! *option for situps 35 min cap!Read More

JP CrossFit – WOD 1776 (Time) For time: 1 mile run 7 clean and jerks* 76 wall balls Rx: 155/105 Rx+: 185/135clean and jerks should be HEAVY! Happy 4th!Read More

JP CrossFit – WOD Overhead Squat (1×2 moderate) from the floor! Nancy (Time) 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65#Read More

JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) AMRAP 24: 24 box jump overs 24 dumbbell snatches 24 up downs 24 wall balls 24 push ups At the 20:00, 15:00, 10:00 and 5:00, 50 lateral hopsRead More

JP CrossFit – WOD Metcon Metcon (Time) 7 rounds: 7 box jumps* 7 wall balls* 7 kettlebell swings* 7 push ups 7 strict pull ups 7 v-ups 7 burpees *Rx = 24″/20″, 20/14, 24kg/16kg Rx+ = 30″/24″, 11’/10′, 32kg/24kg 24 minute time cap!Read More

JP CrossFit – Olympic Weightlifting Hang Snatch (3×1 @95-100% ) from blocks below the knee. (Or from the hang, if blocks freak you out.) Snatch Pull (4×2 @100-105%) Back Squat (5×2 @80-85%) Zots Press (3×6) choose a weight that’s challenging Toes-To-Bar (3×12) Three sets of twelve, scale appropriately. (Strict w/straight legs if you can, but...Read More

JP CrossFit – WOD Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 5: 15 air squats 2×20′ lunge 6×20′ shuttle runeach 20′ length is a rep, so 23 reps per round. Weightlifting Back Squat (1 rep max!)Read More