JP CrossFit – WOD Metcon (AMRAP – Rounds and Reps) AMRAP 12: 3-6-9-12…etc power cleans toes to bar Box Jumps RX: 24″/20″, 95/65 Rx+: 30″/24″,135/95Read More

JP CrossFit – Olympic Weightlifting Watch this! https://youtu.be/PTvv1wHl1Nk Warm-up Pause jerks: pause for three seconds in the bottom of the dip, focus on keeping your weight over the front of your heel. Work up to 70% ish. Weightlifting Split Jerk (4×2) First jerk is a pause jerk, second jerk is regular speed. 85% of your...Read More

JP CrossFit – WOD Metcon (Time) For Time 20-18-16-14 russian swings* 30 double unders into 12-10-8-6-4 goblet squats* 30 double unders *Rx: 16kg/12kg Rx+: 24kg/16kg9 min cap Metcon (No Measure) Athletes Choice: Front squat or back squat Front Squat (5×3) Back Squat (5×3)Read More

JP CrossFit – WOD Announcements HAPPY FIRST DAY OF PRIDE MONTH!!!!!!!!!!!!!!!!!!!!! Metcon (Time) 3 rounds for time 400m run or 500m row 15 deadlifts* 20ft handstand walk 15 min cap! Rx: 225/155* Rx+: 10ft incrementssub 4 wall walks for handstand walkRead More

JP CrossFit – WOD Metcon (5 Rounds for reps) EMOM 30 Min 1: AMRAP cal row Min 2: rest Min 3: AMRAP double dumbbell thrusters Min 4: rest Min 5: AMRAP situps MIn 6: rest No rx weights today. If you did murph, grab something light and prioritize moving.Read More

JP CrossFit – WOD Warm-up (No Measure) Mobility: 5 min of Foam rolling /lacrosse balling : – Pecs, traps, upper back, forearms, hips, calves, quads – include inch worms General Warm up : 2 Rounds of 20 mountain climbers 20 high knees 20 butt kickers 20 jumping jacks Specific warm up: 400m run Put on...Read More

JP CrossFit – Olympic Weightlifting Weightlifting Clean (5×2) 80% of your max clean Clean Pull (4×3) 100% of your max clean Front Squat (4×3) 75% of your estimated max front squat from last cycle Afterbash Box Jumps (5×4) Pick a low/medium box, jump with flat feet, land with straight legs.Read More

JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) AMRAP 24 partner A 400m row Partner B AMRAP 10 dumbbell cleans 12 dumbell jerks 14 wall ball situps 16 lateral wall balls Partner C rest Rx+: Only two partnersRead More

JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) AMRAP 25 Weighted Version AMRAP 12 dumbbell snatches 12 weighted lunges 12 up downs –On the 0:00, 5:00, 10:00, 15:00, and 20:00, 300m run — Unweighted version AMRAP 12 push ups 12 jumping lunges 12 up downs –On the 0:00, 5:00, 10:00, 15:00, and 20:00,...Read More

JP CrossFit – WOD Split Jerk (5×1) Find an uncomfortable but doable heavy split jerk and do it for 5 single reps. Take 2-3min rest between singles ~85-95% 1rm. Metcon (AMRAP – Rounds and Reps) AMRAP 8 8 hang dumbbell squat cleans* 6 burpee step ups *Rx: 50/35, 24″/20″ Rx+ 60/40, burpee box jumpsRead More