JP CrossFit – WOD Metcon (AMRAP – Rounds and Reps) AMRAP 16 9 Overhead squats 6 bar over burpees 3 bar muscle ups Rx: 95/65 Rx+: 115/85OHS weight should be unbroken. Goal 5-7 rounds.Read More

JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) AMRAP 20 With a partner, i-go-you-go cash in: 100 russian kb swings with time remaining AMRAP 30 burpees 30 db snatches 30 weighted lunges 30 russian twists RX+: Overhead lungeRead More

JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) AMRAP 20 With a partner, i-go-you-go cash in: 100 russian kb swings with time remaining AMRAP 30 burpees 30 db snatches 30 weighted lunges 30 russian twists RX+: Overhead lungeRead More

JP CrossFit – WOD Hang Power Snatch This is to help you build hip explosion Metcon (Time) 21-15-9 Snatch Handstand push up Rx: 95/65 11min cap!Snatches should be chained. Minimum sets of 5Read More

JP CrossFit – Olympic Weightlifting Snatch complex (7x(1+1) @70-80%) 1 Snatch + 1 Hang Snatch (above knee) You can use straps if returning the bar to the hang is your limiting factor. Snatch Pull (5×2 @80-90%) Pause below the knee, then pause above the knee. Keep your back activated and focus on exploding vertically with...Read More

JP CrossFit – WOD Metcon (No Measure) EMOM 7 4-6 pistol squats/ hard progressions Rx+: weighted pistol squats Metcon (Time) For Time with a partner, i-go-you-go 60 cal row 60 deadlifts* 60 v-ups 60 box jump overs 16 min cap! Rx: 155/125, 24″/20″ Rx+ Cal bike, 185/155, GHD situpRead More

JP CrossFit – WOD Back Squat (Heavy 5×3) Each set should be challenging/uncomfortable Metcon (Time) For Time 50 DB hang clean and jerks –every time you put the db down, 7 burpees– Rx: 50/35 Rx+ 70/50*note you may only rest in the front rack,hang or overhead position. You cannot back rack the db or place...Read More

JP CrossFit – WOD Announcements Sign up for Memorial day Murph!https://docs.google.com/spreadsheets/d/1FbIqArKhqUv6jO4fNSqLTPwSL6DtoaOapnLtxnP23CM/edit#gid=0 A little something for everyone (AMRAP – Rounds and Reps) AMRAP 30 800m run 3 power cleans Rx: 70-79%, or moderate/chainable Rx+ 80-90% or heavy/singlesThe run volume here is high (around 2-3miles). If you haven’t been running recently, alternate each round with running and...Read More

JP CrossFit – WOD Metcon (No Measure) EMOM 7 2 tempo pull ups 1rep = 5 sec ascent 3 sec hold 5 sec descent Rx+: Weighted Metcon (Time) 7 rounds for time: 20 double unders 20 wall balls* 20 double unders –1min rest between rounds– 18min cap!!! *Rx: 20/14, 10’/9′ Rx+: unbroken wall balls 🙂Try...Read More

JP CrossFit – Community Announcements We just dropped our JPCF Pride collection. Get your wardrobe ready for June! https://forms.gle/bjMATn2bfC5foyvx7 Metcon Metcon (AMRAP – Rounds and Reps) Teams of 3: AMRAP 25: Partner 1: 200m run Partner 2: 15 sit ups 10 wall balls 5 burpees Partner 3: Active restPartners rotate at the end of each...Read More