JP CrossFit – Community Aerobic Capacity Week 3 Day 3 (Time) 3 miles easy pace with 8x 30 sec surges within the 3 milesRead More

JP CrossFit – WOD Metcon (Time) 5 RFT 8 power snatches* 12 burpees over bar 12 chest to bar 18 min cap! *95/75/65/55Read More

JP CrossFit – WOD Metcon (Time) 5 Rounds for time: 8 power snatches* 12 burpees over bar 12 chest to bar 18 min cap! *Rx: 95/75/65/55Read More

JP CrossFit – WOD Karen (Time) For Time: 150 Wall-Ball Shots, 20# / 14#10 min cap! Crash and Burn IV (Time) 15 rounds: 4 hollow body rocks 4 v-ups 8 minute time cap!Read More

JP CrossFit – WOD Metcon (5 Rounds for time) Every 4 min x 5 rounds: 400m run 50 ft HS walk -rest remainder time-scale is 5 wall walks score will be the time it takes to finish each roundRead More

JP CrossFit – WOD Metcon (5 Rounds for time) Every 4 min for 5 rounds: 400m run 50 ft handstand walk -Rest the remainder of the time-Scale is 5 wall walks = 50 ft Handstand Walk Score will be the time it takes to finish each roundRead More

JP CrossFit – WOD Metcon (AMRAP – Rounds and Reps) AMRAP 24 w/ partner: 20 box jumps (30/24) 40 calorie row 60 KB swings 200m farmers carry* DBs: 60’s/50’s/40’s/35’s KBs: 70lb/53lb/44lb/35lbRead More

JP CrossFit – WOD Metcon (AMRAP – Rounds and Reps) AMRAP 24 w/ partner: 20 box jumps* 40 calorie row 60 kettlebell swings* 200m dumbbell farmers carry* *Rx: box height: 30″/24″ kettlebells: 70lb/53lb/44lb/35lb dumbbells: 2x60s/2x50s/2x40s/2x35sRead More

JP CrossFit – WOD Diane (Time) 21-15-9 Reps For Time Deadlifts (225/155 lb) Handstand Push-Ups9 min cap!Read More

JP CrossFit – WOD Weekly Preview Monday: Hinge, Overhead Press, Sprint Tuesday Monostructural, hinge, high volume, pacer Wednesday monostructural, overhead press, threshold Thursday squat, light weight, sprint Friday hinge, overhead pull, medium volume, low weightRead More