JP CrossFit – WOD Metcon (No Measure) EMOM 6 1 tempo pull up3 second ascent 3 second hold 5 second descent Metcon (AMRAP – Rounds and Reps) AMRAP 12: 3-6-9-12… Power Snatches* Chest to Bar Pull-ups Box Jumps* *Rx: 95/65, 24/20Read More

JP CrossFit – WOD Announcements We don’t do these kinds of wods often. We will shower you with all the words of affirmation if you come! This is your cardio broccoli! Slow and steady wins today’s race! COME AND HAVE FUNNNNNN!!! Cardio Painz (Time) Level 3 2000m row 1 mile run 300 dubs Level 2*...Read More

JP CrossFit – WOD Metcon (4 Rounds for reps) EMOM 24: Min 1: 6 dips* Min 2: AMRAP burpees Min 3: rest Min 4: 4 bar muscle ups Min 5: AMRAP dumbbell clusters* Min 6: rest *Rx: 50/35 Rx+: 60/40, Min 1: 2 ring muscle upsTry to stay consistent across the 4 rounds with your...Read More

JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) 22 Minute AMRAP With a partner 20 Partner Medball Situps (10 each) 16 Lunges (partner 1) 20 Partner Pushups (10 each) 12 Box Jumps (partner 2) 20 Partner Medball Squats (10 each) 8 Burpees (partner 1) Rotate “stations” each roundPartner Medball Situps pass the medball...Read More

JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) 22 Minute AMRAP In teams of 2 Partner 1 Run 300m Partner 2 20 Dumbbell Thrusters 20 DB Cleans 20 DB Push Press 20 DB LungesRotate after each runRead More

JP CrossFit – WOD Thruster (Find a Moderate 3) Save your gas for Fran Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-upsScale for sub 6 7 minute capRead More

JP CrossFit – Olympic Weightlifting Weightlifting Snatch (1RM) Clean and Jerk (1RM)Read More

JP CrossFit – WOD Single Barbell Suitcase Deadlift (3×5; Each set is *both* sides) Silent Deadlift (Find a heavy 5) Shhhhhhhhh If it’s loud, it’s a no rep- keep control through the negative!Read More

JP CrossFit – WOD Metcon (AMRAP – Rounds and Reps) 25 Minute AMRAP 250m Row or 200m Run 15 Pushups 25 Box Jumps (24″/20″) 15 DB Snatches (50lbs/35lbs) 15 Medball Weighted Situps (20lbs/14lbs)Athletes are encouraged to alternate between rowing and runningRead More

JP CrossFit – WOD Front Squat (Find a heavy double) Fran is tomorrow. Choose wisely. Squat Fundamentals (AMRAP – Rounds and Reps) As Many Rounds As Possible (AMRAP) in 10 minutes 10 Wallballs 25 Double UndersRead More