JP CrossFit – WOD Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 20, with a partner: Player 1: 500m row Player 2: 20 box jump overs* 20 toes to bar 20 step ups* 20 push ups *Rx = 24″/20″Player 1 rows while Player 2 works. Switch when Player 1 finishes 500m. Score is rounds and...Read More

JP CrossFit – WOD Announcements Warm-up (No Measure) It’s time to register for the Open! https://games.crossfit.com Metcon Metcon (Time) For time: 60 double unders 30 air squats 15 snatches (95/65) 60 double unders 30 air squats 12 snatches (115/85) 60 double unders 30 air squats 9 snatches (135/95) 60 double unders 30 air squats 6...Read More

JP CrossFit – WOD Weightlifting Power Clean (Find a heavy triple, drop from the top!) Metcon CrossFit Games Open 15.4 (AMRAP – Reps) 8-Minute ARMAP of: 3 Handstand Push-ups 3 Cleans, 185#/125# 6 Handstand Push-ups 3 Cleans, 185#/125# 9 Handstand Push-ups 3 Cleans, 185#/125# 12 Handstand Push-ups 6 Cleans, 185#/125# 15 Handstand Push-ups 6 Cleans,...Read More

JP CrossFit – WOD Announcements Warm-up (No Measure) Handstand workout has been rescheduled for this Saturday, 2/12 @ 11am. Powerlifting will meet at 1:00. We can no longer park against the building. Please park in the two lanes closest to the fence only. Metcon Metcon (Time) For time: 30-20-10 Wall balls* 40′ dumbbell bear crawl*...Read More

JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) AMRAP 17 12 push ups* 14 situps* 16 Weighted lunge* 18 snatches 20 lateral hops *Rx+:Plyo push ups, weighted situps, overhead weighted lungesRead More

JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) AMRAP 17 12 push ups* 14 situps* 16 Weighted lunge* 18 snatches 20 lateral hops *Rx+:Plyo push ups, weighted situps, overhead weighted lungesRead More

JP CrossFit – Olympic Weightlifting Never heard of it? I got you, fam: https://www.catalystathletics.com/exercise/408/Press-In-Split/ Warm-up Press-in-Split in sets of 5, no heavier than 50% of your jerk. Focus on having a super-stable split position, internal rotation in the shoulders, pinching your traps together, etc. Weightlifting Clean complex (4×1) Clean + Jerk + Front Squat +...Read More

JP CrossFit – WOD Metcon (AMRAP – Rounds and Reps) AMRAP 12 12 Deadlift* 9 v-ups 6 devils press* 3 ring muscle ups *Rx: 135/95, 50/35 **Rx+:185/125Read More

JP CrossFit – WOD Max Plank Hold reps= total seconds in plank Metcon (AMRAP – Rounds and Reps) AMRAP 18 :30sec L Static kb hold* :30 sec R Static Kb Hold* 12 dumbbell dead lifts* 9 DB Hang power cleans* 6 DB shoulder to over heads* 3 wall walks *Rx 24kg/16kg, 50/35 **Rx+ 32kg/24kg, 70/50Read More

JP CrossFit – WOD Back Squat (1×1) Recommended warm-up Back squat 10-8-5-3-1-1-1-1-1 Karen (Time) For Time: 150 Wall-Ball Shots, 20# / 14# Partner Karen (Time) With a partner, for time: 150 wall balls Rx = 20/14, 10’/9′Read More