JP CrossFit – WOD Metcon (6 Rounds for reps) Every 3:30 for 6 rounds: Begin every round with a 400 m run With the remaining time complete as many reps as possible of: Round 1 and 4: Toes-to-Bars Round 2 and 5: Kettlebell Swings* Round 3 and 6: Calorie Row *Rx: 24/20/16/12 kg Score is...Read More

JP CrossFit – WOD Metcon (Weight) Every 90 seconds for 6 rounds: 1 power snatch + 1 overhead squatWork up in weight across the rounds Metcon (Time) 10 rounds for time: 4 deadlifts 3 hang power snatches 2 overhead squats Rx: 115/105/85/75 10 min time cap!Read More

JP CrossFit – WOD Metcon (5 Rounds for reps) EMOM 20 Min 1: 60 Double Unders Min 2: 20 Sit-ups Min 3: AMRAP Rope Climbs Min 4: Rest Score is the total number of rope climbs completed.Read More

JP CrossFit – WOD Back Squat (2×4 @ 80-95%) Front Squat (3×5 at 60-70%) Just like on 6/4, these will be “back off sets” meaning they should be lighter and nowhere near your back squat weight but will add more squat volume. You can decide to go up between sets or stay at the same...Read More

JP CrossFit – WOD Metcon (AMRAP – Rounds and Reps) AMRAP 10: 1-2-3-4… Bar Muscle Ups 2-4-6-8… Burpee Box Jump Overs Score is the number of rounds and reps completed.Read More

JP CrossFit – WOD Weekly Preview Monday Overhead Pull, Horizontal Push, Hinge Medium Volume, Light Weight Stimulus: Threshold Tuesday Squat Low Volume, Heavy Weight Stimulus: Lift Wednesday Monostructural, Core, Overhead Pull High Volume, Light Weight Stimulus: Threshold Thursday Hinge, Overhead Press Medium Volume, Moderate Weight Stimulus: Lift/Threshold Friday Overhead Pull, Hinge, Monostructural Medium Volume, Light...Read More

JP CrossFit – Community Metcon (Time) For time with a partner (you-go-I-go) Cash in: 50 burpees Into 4 rounds of: 20 dumbbell clean and jerks 20 goblet squats 20 russian twists 20 hops over the dumbbell Cash out: 50 burpees 28 min cap!Read More

JP CrossFit – Community Metcon (Time) For time with a partner- you go i go Buy in- 50 burpees Into 4 rounds of… 20 DB clean and jerks 20 goblet squats 20 russian twists 20 hops over the DB Cash out- 50 burpees 28 min cap!Read More

JP CrossFit – Community Aerobic Capacity Week 1, day 3 (Time) Long run! 2 miles @ easy pace, rest 3 min 2x40m sprints w/ full recovery 2x60m sprints w/full recovery Full recovery meaning at least a 1:3 work-to-rest ratio or more–whatever you need to feel like you can hit it hardRead More

Announcements Powerlifting cancelled this Saturday in lieu of the Pull for Pride Powerlifting Powerlifting will be replaced with 24/7 access. Email info@jpcrossfit if you would like free access for the day. Pull For Pride is a gender inclusive powerlifting comp whose proceeds this year go towards Queer Gym Pop up and Trans Resistance MA. Come...Read More