JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) AMRAP 24: 24 box jump overs 24 dumbbell snatches 24 up downs 24 wall balls 24 push ups At the 20:00, 15:00, 10:00 and 5:00, 50 lateral hopsRead More

JP CrossFit – WOD Metcon Metcon (Time) 7 rounds: 7 box jumps* 7 wall balls* 7 kettlebell swings* 7 push ups 7 strict pull ups 7 v-ups 7 burpees *Rx = 24″/20″, 20/14, 24kg/16kg Rx+ = 30″/24″, 11’/10′, 32kg/24kg 24 minute time cap!Read More

JP CrossFit – Olympic Weightlifting Hang Snatch (3×1 @95-100% ) from blocks below the knee. (Or from the hang, if blocks freak you out.) Snatch Pull (4×2 @100-105%) Back Squat (5×2 @80-85%) Zots Press (3×6) choose a weight that’s challenging Toes-To-Bar (3×12) Three sets of twelve, scale appropriately. (Strict w/straight legs if you can, but...Read More

JP CrossFit – WOD Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 5: 15 air squats 2×20′ lunge 6×20′ shuttle runeach 20′ length is a rep, so 23 reps per round. Weightlifting Back Squat (1 rep max!)Read More

JP CrossFit – WOD Weightlifting Metcon Metcon (5 Rounds for reps) 5 rounds: With a 2:00 clock: 12 toes to bar* 12 bar over burpees* AMRAP hang power snatches* rest 2 minutes *Rx = 95/65 Rx+ = 135/95, 15 repsTTB and BOB together should take 60-75 sec tops. Snatch weight is moderately heavy. You’ll have...Read More

JP CrossFit – WOD Metcon Metcon (Weight) E2MOM 16: 3 push presses 2 push jerks Metcon 1000m Row (Time) Max Effort 1000m RowRead More

JP CrossFit – WOD Weightlifting Squat Clean (Find a heavy 3, drop from the top) Metcon Annie can’t clean squat (Time) For time: 50-40-30-20-10 Double unders Sit ups 5-4-3-2-1 Squat cleans* *Rx = 185/125 Rx+ = 225/155 14 minute time cap!Read More

JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) AMRAP 20 200m wb run 14 wall balls 14 wb russian twists 14 oh wb lunges 14 push ups Rx+ sandbag/slamball run, handstand push upsRead More

JP CrossFit – Community Announcement Link to OUTFoundation Fundraising Page! Metcon DB Stonewall (AMRAP – Rounds and Reps) AMRAP 12: 6 squat cleans* 28 lateral hops 6 shoulder to overhead* 9 burpees *Rx = 50/35 Rx+: 2×50/2×35 In the early hours of June 28, 1969, New York City police raided the Stonewall Inn, a gay...Read More

JP CrossFit – WOD Announcement This is a reminder that this Saturday at 12:30pm we’re hosting a special community workout to fundraise for OutAthletics. We changed the format and registration will no longer be required! Just show up/sign up on Wodify if you’re a member! Please bring friends and family! So far we’ve raised just...Read More