JP CrossFit – Community Metcon (No Measure) 5 complexes of: 1 pause clean @ low hang 1 power cleanBuild in weight across sets. Pause for two 2sec at the low hang. This is meant to help you dial in position and for coach to be able to help provide you with some solid feedback. Metcon...Read More
JP CrossFit – WOD Metcon (No Measure) 5 complexes of: 1 pause clean @ low hang 1 power cleanBuild in weight across sets. Pause for two 2sec at the low hang. This is meant to help you dial in position and for coach to be able to help provide you with some solid feedback. Power...Read More
JP CrossFit – Community Metcon (Time) Suns Out Time to RUN!! For time Cash in: 800m run 3 rounds of 18 situps 16 db snatches* 14 oh db lunge* 12 toes to bar Cash out 800m run 24min soft cap!! *Rx: 50/35 Rx+60/40Scale runs to take no more than 5 min/run. If doing the full...Read More
JP CrossFit – WOD Metcon (Time) Suns Out Time to RUN!! For time Cash in: 800m run 3 rounds of 18 situps 16 db snatches* 14 oh db lunge* 12 toes to bar Cash out: 800m run 23min soft cap!! (you must be out on the run by this time) *Rx: 50/35 Rx+60/40Scale run to...Read More
JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) AMRAP 24 Partner A: 400m run or 500m row Partner B: AMRAP 14 lateral wall balls 14 wall balls 14 wall ball situps Partner C: 30 shoulder taps (plank, down dog, or handstand)Rowers are first come first serve. You are welcome to switch from running...Read More
JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) AMRAP 24 Partner A: 400m run or 500m row Partner B: AMRAP 14 lateral wall balls 14 wall balls 14 wall ball situps Partner C: 30 shoulder taps (plank, down dog, or handstand)Rowers are first come first serve. You are welcome to switch from running...Read More
JP CrossFit – WOD Announcements Quick scheduling announcement! There will be no open gym this Saturday from 12:30-2:30pm and no 24/7 access from 2:30- 4:00pm. Sorry for the inconvenience folks! Metcon (AMRAP – Reps) AMRAP 14, With a partner Partner A: AMRAP cal row Partner B:2 rounds of 35 single unders 1 box get over*...Read More
JP CrossFit – Olympic Weightlifting Snatch (EMOM 15 + HS) One rep every minute for 15 min: 1-5: 73% 6-10: 78% 11-15: 83% Then do a heavy single without a clock. Snatch Grip Deadlift (2x(3+1) @85%) 3 segment snatch deadlifts + 1 snatch deadlift. Segment = pause off the ground, at the knee, and in...Read More
JP CrossFit – WOD Announcements Quick scheduling announcement! There will be no open gym this Saturday from 12:30-2:30pm and no 24/7 access from 2:30- 4:00pm. Sorry for the inconvenience folks! Cindy on the Run (AMRAP – Rounds and Reps) AMRAP 20 3 rounds of Cindy 5 shuttle runs* 1 round of Cindy = 5 pull...Read More
