JP CrossFit – Community Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 24: Teams of 3: 15 synchro push ups 18 synchro lunges 21 synchro sit ups After each round, each partner rows 250m, one at a time. A medball is held overhead by another partner. Third partner rests. At the 24:00, synchro high fivesRead More

JP CrossFit – WOD Week Preview Monday: overhead press, hinge, heavy weight, low volume Tuesday: hinge, monostructural, low volume Wednesday: squat, overhead press, moderate weight, low volume Thursday: Hinge, squat, overhead pull, core, light weight, high volume Friday: squat, horizontal push, high volume, heavy to moderate weight Note: These wods are not set in stone...Read More

JP CrossFit – Community CHAD (Time) 1,000 Box Step-Ups (20 in) Wear a Ruck Pack (45/35 lb) Complete 1,000 box step ups for time. Use a 20 inch box and wear a ruck pack that weighs 45 lbs for men, and 35 lbs for women. A ruck is a weighted backpack to simulate the gear...Read More

JP CrossFit – WOD Metcon (AMRAP – Rounds and Reps) AMRAP 12: 4 Ring Muscle Ups 20 Wall Balls* 200m Run *Rx: 20/14#Read More

Announcements This Saturday’s Community will begin at 8:30am instead of 9:00am in order to make sure folks have enough time to complete the Hero WOD Chad (1000 box step ups for time). Doors open at 8:00am! Options for partner/team versions of Chad! Note: Sat and Sun will have different community WOD’s this weekend. JP CrossFit...Read More

JP CrossFit – WOD Weightlifting Session 2 High-Hang Power Clean (Heavy set of 2) Hang Power Snatch + Overhead Squat (Weight) Find a Heavy 1+5 Front Squat (Find a heavy set of 5) Alternate FinisherRead More

JP CrossFit – WOD Skill Work Metcon (AMRAP – Reps) EMOM 6: 2-3 Pull OversScore is total pull overs completed. Metcon Metcon (Time) 8 Rounds for time: 10 Box Jumps* 10 Push Ups 30 Double-Unders Time Cap: 16 Minutes *Rx: 24″/20″ Box Rx+: 10 RoundsRead More

JP CrossFit – WOD Weightlifting Session 1 Snatch Balance (Heavy set of 3) Back Squat (Heavy 3×5)Read More

JP CrossFit – WOD Metcon (5 Rounds for reps) EMOM 20: Min 1: 12/10 Cal Row Min 2: 16 Dumbbell Snatches* Min 3: AMRAP Handstand Walk (5′ = 1 rep) Min 4: Rest *Rx: 50/35 Rx+: 60/40Read More

JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) AMRAP 24 1 round of single arm, dumbbell DT 30 sit ups 1 round of SA DB DT* 30 wallballs* 1 round of SA DB DT* 800m run *Rx: 35/50 DB, 14/20 wallball1 round of DT: 12 deadlifts 9 hang power cleans 6 shoulder to...Read More