JP CrossFit – WOD Deadlift Program: Week 10 Deadlift (Build to 1 rep at 103-105% of your 1RM) Back off Sets (Weight) 2 sets of 3 deadlifts at 60-65% of your 1 RM -Rest as needed between sets-Read More
JP CrossFit – WOD Metcon (No Measure) EMOM 7 2-3 L-sit pull-ups Metcon (Time) 3 rounds of 72 double unders 24 dumbbell snatches 12 pull-ups 12 min cap!Scale dubs to take 90 seconds or less, snatches to a weight you can do in 2 sets, and pull-ups to 3 sets. Time cap is aggressive!Read More
JP CrossFit – Community Metcon (No Measure) EMOM 7 2-3 L-sit pull ups Metcon (Time) 3 rounds of 72 double unders 24 db snatches 12 pull ups 12 min cap!Scale dubs to take 90sec or less, snatches a weight you can do in 2 sets, and pull ups to 3 sets. Time cap is agressive!Read More
JP CrossFit – WOD Metcon (No Measure) EMOM 7 2-3 L-sit pull-ups Metcon (Time) 3 rounds of 72 double unders 24 dumbbell snatches* 12 pull-ups 12 min cap! *Rx: 60/50/40/35Scale dubs to take 90 seconds or less, snatches to a weight you can do in 2 sets, and pull-ups to 3 sets. Time cap is...Read More
JP CrossFit – WOD Indigenous People’s Day (AMRAP – Rounds and Reps) with a partner, i-go-you-go AMRAP 35 40 cal row/bike/ski 30 tall box jumps 20 push ups * Rx: 36″/30″/24″ Rx+: plyo push upsYou read that right! 24, is the lowest bj height as an rx option for today! You can make up to...Read More
JP CrossFit – Community Indigenous Peoples’ Day (AMRAP – Rounds and Reps) With a partner, I-go-you-go AMRAP 35 40 cal row/bike/ski 30 tall box jumps* 20 push ups^ *Rx: 36″/30″/24″ ^Rx+: plyo push-upsYou read that right! 24, is the lowest box jump height as an Rx option for today! You can make up to 36″...Read More
JP CrossFit – Community Indigenous People’s Day (AMRAP – Rounds and Reps) with a partner, i-go-you-go AMRAP 35 40 cal row/bike/ski 30 tall box jumps 20 push ups * Rx: 36″/30″/24″ Rx+: plyo push upsYou read that right! 24, is the lowest bj height as an rx option for today! You can make up to...Read More
JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) AMRAP 30 In teams of 3: Player 1: 400m row Player 2: platehold Player 3: AMRAP 6 db deadlifts 6 db hang cleans 6 db shoulder to overhead 6 db snatches Rx+: sandbag hold Player 1 dictates the transitions. When player 1 is done rowing...Read More
JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) AMRAP 30 In teams of 3: Player 1: 400m row Player 2: platehold Player 3: AMRAP 6 db deadlifts 6 db hang cleans 6 db shoulder to overhead 6 db snatches Rx+: sandbag hold Player 1 dictates the transitions. When player 1 is done rowing...Read More
Announcements Monday 10/14 is Indigenous Peoples’ Day so we will be cancelling all normal classes and instead holding Community classes at 7:00am and Noon. I’m excited for your fitness shirts are up on our online store! Link here Congrats to Audrey, Corinne, and Kira for officially joining the coaching staff! JP CrossFit – WOD Squat...Read More
