JP CrossFit – WOD Push Press (Work up to a moderate 4 rep for three sets) Metcon (AMRAP – Rounds and Reps) 12 Minute AMRAP 12 Box Jumps 12 Hollow Body Rocks 12 Single Dumbbell Push Press 12 Up Downs Rx: 50/35Read More

JP CrossFit – WOD Announcements Order your 02130 “power is for every body” t-shirt, now available in a muscle crop and tee-crop! Order by Monday! https://forms.gle/44mM82YDc1Yv5aAG7 Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 SquatsIf you don’t have a record of a full Cindy, try to match or exceed...Read More

JP CrossFit – WOD Metcon (No Measure) 3 rounds 8 Air Squats 10 Supermans (1s hold at top) 12 Deadlifts (95/65) Deadlift (Find a working weight for the EMOM) Double Deadlift EMOM (Weight) 10 min EMOM: Complete two deadlifts every minute on the minute. Score is total weight moved.eg: If you keep 200lb on the...Read More

JP CrossFit – WOD Power Snatch (Find a heavy single) Metcon (Time) 21-15-9 Power Snatch Bar Over Burpees Rx: 95/65 9 Minute cap Scale burpees to 18-12-6 as neededRead More

JP CrossFit – WOD Shoulder Press (Find a heavy 3) Metcon (AMRAP – Rounds and Reps) 16 Minute AMRAP 10 Pullups 20′ sprint 20′ plate carry 20′ sprint 15 Wall Balls 20′ sprint 20′ plate carry 20′ sprint Rx: 45/35lb plate Rx+ Chest to Bar Pullups and Sandbag Carry (record weight of the bag in...Read More

JP CrossFit – Community Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 21: 4-8-12-16-20 etc Dumbbell clean and jerks Sit ups Box jumps — 250m row/200m run/9 cal bike after each round —Read More

JP CrossFit – Olympic Weightlifting Weightlifting welcome to our mid-cycle deload week 🙂 Snatch complex (3x(1+1), 75-80%) Pause snatch (below knee) + Snatch, 75-80% of your snatch Clean complex (3x(2+1), 75-80%) 2 cleans from blocks (below knee) + 1 jerk, 75-80% of your clean and jerk Paused Front Squat (4×2, 70-75%) 3 sec pause in...Read More

JP CrossFit – WOD Shoulder Press (Find a heavy 3) Metcon (AMRAP – Rounds and Reps) 16 Minute AMRAP 10 Pullups 20′ sprint 20′ plate carry 20′ sprint 15 Wall Balls 20′ sprint 20′ plate carry 20′ sprint Rx: 45/35lb plate Rx+ Chest to Bar Pullups and Sandbag Carry (record weight of the bag in...Read More

JP CrossFit – Community Metcon Metcon (Time) For time: 900m run 40 air squats 40 twists 40 dumbbell cleans 600m run 30 air squats 30 twists 30 dumbbell cleans 300m run 20 air squats 20 twists 20 dumbbell cleans 26 minute cap!Read More

JP CrossFit – WOD Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 12: 5 overhead squats* 5 chest to bar pull ups 35 double unders *Rx = 75/55 Rx+ = 115/85Read More