JP CrossFit – Community Metcon Metcon (AMRAP – Reps) Return of the JPCF Murder Mystery WOD! Gasp! Poor old Vic Timmins has been murdered! We must investigate! The Suspects: Lucille Wallball George W Pushup Kettlebella Swan Brad Sit Aaron Burrp The Investigation: AMRAP 3: 8 wall balls 8 push ups 8 kettlebell swings 8 sit...Read More

JP CrossFit – WOD Weightlifting Metcon (No Measure) 12 minutes to find a heavy snatch, then: EMOM 9: 1 snatchSo I know we just did this last week with the clean and jerk, but it was so much fun and really set folks up for success, so we’re doing it again with the snatch! The...Read More

JP CrossFit – Olympic Weightlifting Watch this: https://youtu.be/dCiugtIWFrU Read this: https://www.catalystathletics.com/exercise/217/Tall-Snatch/ Weightlifting This is a complex: Snatch + Hang Snatch. In other words, do a full snatch and then immediately follow it with a hang snatch. I put them in as two separate movements so you can get those sweet, sweet pcup points. Start at...Read More

JP CrossFit – WOD Weightlifting Thruster (Find a moderate triple!) Metcon CrossFit Games Open 17.5 (Time) 10 rounds for time of: 9 thrusters 95# / 65# 35 double-unders *40 minute time capOfficial Open workout has a 40 min cap, but we’re scaling to make sure we finish in 12-16 minutes. Hard cap of 18 minutes!...Read More

JP CrossFit – WOD Gymnastics Max Height Box Jump Record height in inches as reps completed Metcon 1000m Row (Time) Max Effort 1000m Row Metcon (AMRAP – Rounds and Reps) AMRAP 6: 30 dumbbell snatches* 20 weighted step ups* *Rx = 50/35, 24″/20″ Rx+ = 70/50Choose whether you want to row first or AMRAP first.Read More

JP CrossFit – WOD Metcon Metcon (5 Rounds for reps) 5 rounds, 1:30 on 1:00 off: 3 wall walks 10 burpees AMRAP hang power cleans* *Rx = 95/65 Rx+= 135/95Read More

JP CrossFit – WOD Announcements Warm-up (No Measure) No better place to start than the programming from the Free Trial, a class that most of you have taken. The spreadsheet will be available at the gym, but you can also access it yourself through the link below. Good luck! Points spreadsheet: https://docs.google.com/spreadsheets/d/1mrxGVrRA071QUGUdgy-0sn7SbB_B_a8J4IC4oG1_CKI/edit?usp=sharing Weightlifting Deadlift (Find...Read More

JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) With a partner I-go-you-go AMRAP 24 12 devils press* 24 weighted step ups 12 devils press* 24 box jumps 12 devils press* 24 burpee Box jumpsRead More

JP CrossFit – WOD Weightlifting Metcon (No Measure) EMOM 8: 3 overhead squatsFrom the rack. Overhead Squat (For your final lift from the EMOM ) Metcon Zoomies (AMRAP – Rounds and Reps) AMRAP 12: 5 wall balls* 5 20′ shuttle runs 5 pull ups* 5 20′ shuttle runs *Rx = 20/14 Rx+ = 30/20, chest-to-barRead More

JP CrossFit – Olympic Weightlifting Watch these before class! https://youtu.be/v7f0zT2P6Lw https://youtu.be/D5BUtMk0INY https://youtu.be/X0jgKK02Qxo Weightlifting Hang Snatch (5×1) Low Hang Snatch – bring the bar below the knee. Start at 75% and work up to 80% of your Snatch. Afterbash Overhead Squat (5×3) Technique Track! Build to a heavy 3 (or 3RM) over the course of five...Read More