JP CrossFit – WOD Back Squat (E3MOM x 5 sets 6 back squats @ RPE 7/8 ) stay at the same weight for all 5 rounds Metcon (AMRAP – Rounds and Reps) AMRAP 8 10 dumbbell hang clean and jerks* 60 hops over the dumbbell 10 ab mat sit-ups^ *Rx: 50/40/35/25 ^Rx+: GHD sit upsRead More

JP CrossFit – WOD Skillwork (Checkmark) Skillwork- BMU prep: EMOM x 6 Option 1: 3-5 hip to bar drill Option 2: 3-5 “3 position” box drills Option 3: 1-2 banded BMU Metcon (5 Rounds for reps) EMOM 20 1. :30s max calorie row 2. :30s max rep pushups 3. :30s max rep box jump overs...Read More

Announcements Phoenix Cup Teams are now posted on the site! JP CrossFit – WODRead More

JP CrossFit – WOD Metcon (Time) For Time: Accumulate 50 front squats…. but every minute (including start) do 5 burpees 12m cap Rx: 135/95/85/65 Metcon (Checkmark) Bodybuilding Finisher: 3 rounds, not for time 10 Hanging windshield wipers (5 in each direction) 10/arm hammer curls 10 overhead dumbbell tricep extensions 10 weighted calf raises Accumulate a...Read More

JP CrossFit – WOD Metcon (No Measure) 25M EMOM 1: 12/15 cal row 2: AMRAP Rope Climbs 3: 10 Wall ball sit-ups 4: AMRAP Wall-balls 5: Rest Rx: 20/14 Rx+ Wall ball GHDs AMRAP Rope Climbs (5 Rounds for reps) AMRAP Wall Balls (5 Rounds for reps)Read More

JP CrossFit – WOD Split Jerk (Every 2:30m for 5 rounds, 3 Split Jerks, building in weight to RPE 8) Record top set Metcon (Time) For Time: 21-15-9 Box Jumps Push Jerk 10m Cap Rx: 155/135/105/75 24″/20″Read More

Announcements We have decided to extend the deadline for the Phoenix Cup until Monday, Jan 5th! Why sign up? We built the Phoenix Cup to bring us closer together. It doesn’t matter if you are brand new to the gym or a seasoned veteran—everyone has a role to play. Actually, the biggest way to help...Read More

JP CrossFit – Community Metcon (Time) For time w/ a partner (you go i go) 120/100 cal row 100 American kettlebell swings 100 wall balls 100 situps 100 box jumps 25 min cap!Read More

JP CrossFit – Community Metcon (Time) For time w/ a partner (you go i go) 120/100 cal row 100 American kettlebell swings 100 wall balls 100 situps 100 box jumps Rx+: TTB instead of situps 25 min cap!Read More

JP CrossFit – WOD Metcon (Time) For Time: Cash in: 100 Single Unders 1-2-3-4-5-6-7-8-9-10 Power Cleans Handstand push ups Cash out: 100 Double Under Rx:155/135/105/95 17 Min Cap!Read More