JP CrossFit – WOD Metcon (2 Rounds for reps) Tabata Athletes choice 16 rounds 20sec on/10 sec off Pick TWO of the movements below, 8 rounds per movement* Tabata Push ups Tabata V-ups Tabata Dips Tabata air squatsScore is total reps Metcon (AMRAP – Rounds and Reps) AMRAP 15 400m run 3 rounds 7 pull...Read More

JP CrossFit – Olympic Weightlifting Weightlifting Snatch (3×1) 3×1 at 85% of your snatch pr Clean and Jerk (HS, 3×1) Find a heavy single, then do 3×1 at 90% of that HS Back Squat (4×3) 75% of your back squat Afterbash 3×4 straight-legged box jumpRead More

JP CrossFit – WOD Metcon (No Measure) When we work out, we’re often balancing testing and training. DT is meant to be a test. If you haven’t been training for very long with us, or haven’t been in much recently, we are going to want you to consider doing DT Lite, and work on chaining...Read More

JP CrossFit – WOD Metcon (AMRAP – Rounds and Reps) AMRAP 8 6 box jump overs 10 db deadlifts* 6 box jump overs 10 weighted squats* 6 box jump overs 10 db squat cleans* *Rx: 50/35 Rx+ 60/40 Metcon (No Measure) Back squat (version for athletes with accurate percentages) 10 reps @ moderate or 65%...Read More

Gymnastic Pulling Seminars! For the next 5 months, we will be holding classes dedicated to Gymnastic Pulling on the second Saturday of each month from 12:30-1:30 (starting July 9th) in place of Open Gym We’re starting with the basics- How to get a Kipping Pullup, and progressing towards more advanced movements each month. Our hope...Read More

JP CrossFit – WOD Toe The Line (5 Rounds for reps) 5 rounds: 3:00 on, 1:00 off 500m row/400m run AMRAP toes to barPick one version and stick to it. Scale row/run to take 2:00. Goal is to stay within 1-2 reps rep of your highest round. Can you go out hot and truly stay...Read More

JP CrossFit – WOD Front Rack Lunge (Moderate 2×4) 4 total reps alternating legs Metcon (AMRAP – Rounds and Reps) AMRAP 12: 4-8-12-16-20 etc Dumbbell squats* Dumbbell snatches* –2 wall walks after each round — *Rx: 50/35 Rx+: 60/40Read More

JP CrossFit – Community Juneteenth II (Time) Solo: For time: Buy-in: 65 second moment of silence 6 rounds: 400m run 19 dumbbell squats 18 burpees 65 lateral hops *Rx = 50/35 Partner Version: For time: Buy-in: 65 second moment of silence 6 rounds: 400m run together A: 10 dumbbell squats B: 9 dumbbell squats A:...Read More

JP CrossFit – Olympic Weightlifting This is a deload week! Please treat it like one! Weightlifting Power Snatch (4×2) 75-80% of your power snatch Power Clean (4×2) Part 1 of a complex: Power Clean + Power Jerk, 75-80% of your max power clean/jerk, whichever is lower. Push Jerk (4×2) Part 2 of a complex: Power...Read More

JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) 21 Minute AMRAP 8 Pushups 14 Dumbbell Snatches (sub Up-Downs) 20 Weighted Lunges 300m RunRead More