JP CrossFit – WOD Metcon (5 Rounds for weight) E 90 sec for 5 sets 1 snatch high pull 1 power snatch 1 overhead squat Metcon (Weight) 4 rounds of 300/250m row 12 Overhead Squats 60 double unders –60 sec rest– Rx: 115/105/85/75 20 min cap!Read More

JP CrossFit – WOD For Good (Time) For Time 60 burpee box jump overs –every 3:30 min including at the 0 400m run — 28 min cap!Read More

JP CrossFit – WOD Skill Work (No Measure) Every 90 sec x 3 sets: Beginner – Floor/Box Pike Shoulder Taps x 3-5/side Intermediate – Chest to Wall HS Plate Climbs x 3-5/side Advanced – Back to Wall HS Plate Climbs x 3-5/side Metcon (4 Rounds for reps) 4 rounds Min 1: 16 DB Cleans Min...Read More

JP CrossFit – WOD Deadlift (Strength: Deadlift E3MOM x 5 sets ) Set 1: 3 reps @ RPE 7 Set 2: 3 reps @ RPE 8 Set 3: 3 reps @ RPE 9 Set 4: 3 reps @ RPE 9 Set 5: 3 Reps @ RPE 9 Metcon (AMRAP – Rounds and Reps) AMRAP 9...Read More

JP CrossFit – WOD Bench Press (E3MOM for 5 sets ) Set 1: 3 reps @ RPE 7 Set 2: 3 reps @ RPE 8 Set 3: 3 reps @ RPE 9 Set 4: 3 reps@ RPE 9 Set 5: 3 Reps @ RPE 9 Strict Half Cindy (AMRAP – Rounds and Reps) 5 strict...Read More

JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) With a partner you-go-i-go style 30 dumbbell snatches 30 dumbbell goblet squats 30 dumbbell clean and jerks 30 burpees over the dumbbell Every 3 minutes- including 3,2,1 go: 200 m runRead More

JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) With a partner you-go-i-go style 30 dumbbell snatches 30 dumbbell goblet squats 30 dumbbell clean and jerks 30 burpees over the dumbbell Every 3 minutes- including 3,2,1 go: 200 m runRead More

JP CrossFit – Community Metcon (5 Rounds for reps) 5 Rounds: Fight gone bad style Min 1- max wall balls Min 2- max box jumps Min 3- max russian kettlebell swings Min 4- max situps Min 5- max calorie row Min 6- restRead More

Announcements Join Coach Jae at the Franklin Park Turkey Trot 5K on November 27, Thanksgiving Day. Link to sign up is here! Spots are going fast, so sign up now if you are planning on participating! Choose JP Crossfit as your team when registering. Race day logistics: Meet at the flagpole outside of the clubhouse...Read More

Announcements Join Coach Jae at the Franklin Park Turkey Trot 5K on November 27, Thanksgiving Day. Link to sign up is here! Spots are going fast, so sign up now if you are planning on participating! Choose JP Crossfit as your team when registering. Race day logistics: Meet at the flagpole outside of the clubhouse...Read More