JP CrossFit – WOD Metcon (AMRAP – Rounds and Reps) AMRAP 12: 10 front squats* 12 v-ups 15ft handstand walk *Rx: 95/65 Rx+: 135/95Handstand walks counted in 5ft increments. Sub 3 wall walks for handstand walk.Read More

JP CrossFit – Olympic Weightlifting to be completed during open gym Weightlifting Push Jerk (3×3) at 80% of your power jerk Shoulder Press (3×5) at 75% of your strict press Snatch complex (4x(5+1), 75%) Snatch Press + Overhead Squat, i.e. five behind-the-neck, snatch-grip presses followed by an overhead squatRead More

JP CrossFit – Community Metcon Metcon (AMRAP – Rounds and Reps) 25 Minute AMRAP 800m run 16 Goblet Squats 16 Pushups 16 DB or KB Snatches 16 Burpees Rx: 35/25 Rx+: 50/35Read More

JP CrossFit – Community Metcon Metcon (AMRAP – Rounds and Reps) 25 Minute AMRAP 800m run 16 Goblet Squats 16 Pushups 16 DB or KB Snatches 16 Burpees Rx: 35/25 Rx+: 50/35Read More

JP CrossFit – Olympic Weightlifting Novice Lifters: spend half your time on the technique drill and half your time on the first lift. Most folks: Use the technique drill as a warm up and do the first two lifts. Competitors: Do all three lifts! Warm-up This week’s warm-up drill is the Power Clean from the...Read More

JP CrossFit – WOD Weightlifting Hang Squat Clean (Find a heavy double) Metcon Metcon (2 Rounds for weight) 15 Minute EMOM 3 Hang Squat Cleans 2 Weighted PullupsScale weight as needed; aim for one weight across all sets. Prioritize increasing the Weighted Pullup if your Hang Squat Clean is at or above 135/95Read More

JP CrossFit – WOD Gymnastics Handstand Push-ups Accumulate 15 “easy” reps Accumulate 8 “moderate” reps Accumulate 3 “hard” reps eg: Box assisted, kipping, strict adv: Kipping, deficit kipping, deficit strict Metcon Diane (Time) 21-15-9 Deadlifts, 225# / 155# Handstand Push-upsRead More

JP CrossFit – WOD Gymnastics Metcon (No Measure) German Hang 10×1 for quality Metcon Metcon (Time) For time: 500m Row Buy In 6 Rounds of: 5 Knees to Elbows 15 Situps 5 Knees to Elbows 50 Double Unders 500m Row Cashout 20 Minute CapRead More

JP CrossFit – WOD Metcon Metcon (AMRAP – Rounds and Reps) 20 Minute AMRAP 3×20′ Dumbbell Farmer’s Carry 10 Pullups 3×20′ Dumbbell Farmer’s Carry 15 Wallballs Rx: 50lbs/35lbs per handAthletes must fully reset dumbells to the floor between each 20′ Farmer’s CarryRead More

JP CrossFit – WOD Weightlifting Thruster (Moderate 3×5) Make a good faith effort to keep all reps chained together; no pause in front rack Metcon Metcon (AMRAP – Rounds and Reps) 12 Minute APRAP 6 Thrusters @ 60% of today 6 Burpees 6 Box JumpsRead More