JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) 20 Minute AMRAP 4 Burpees 4 Thrusters 4 Lunges 300m Run 8 Burpees 8 Thrusters 8 Lunges 300m Run 12 Burpees etc…Read More

JP CrossFit – Olympic Weightlifting Clean complex (5x(1+1+1), 75-80%) Flat-footed Clean Pull + Clean + Jerk Accessories 3×8 Superset: DB Row Face Pulls Curls 3×10 Superset: Russian Twists V-Ups Back Squat (5×5, 70-75%) Weightlifting Snatch complex (5x(1+1), 75-80%) Snatch Pull (to above knee) + Pause Snatch (above knee)Read More

JP CrossFit – WOD Push Press (Work up to a moderate 4 rep for three sets) Metcon (AMRAP – Rounds and Reps) 12 Minute AMRAP 12 Box Jumps 12 Hollow Body Rocks 12 Single Dumbbell Push Press 12 Up Downs Rx: 50/35Read More

JP CrossFit – WOD Announcements Order your 02130 “power is for every body” t-shirt, now available in a muscle crop and tee-crop! Order by Monday! https://forms.gle/44mM82YDc1Yv5aAG7 Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 SquatsIf you don’t have a record of a full Cindy, try to match or exceed...Read More

JP CrossFit – WOD Metcon (No Measure) 3 rounds 8 Air Squats 10 Supermans (1s hold at top) 12 Deadlifts (95/65) Deadlift (Find a working weight for the EMOM) Double Deadlift EMOM (Weight) 10 min EMOM: Complete two deadlifts every minute on the minute. Score is total weight moved.eg: If you keep 200lb on the...Read More

JP CrossFit – WOD Power Snatch (Find a heavy single) Metcon (Time) 21-15-9 Power Snatch Bar Over Burpees Rx: 95/65 9 Minute cap Scale burpees to 18-12-6 as neededRead More

JP CrossFit – WOD Shoulder Press (Find a heavy 3) Metcon (AMRAP – Rounds and Reps) 16 Minute AMRAP 10 Pullups 20′ sprint 20′ plate carry 20′ sprint 15 Wall Balls 20′ sprint 20′ plate carry 20′ sprint Rx: 45/35lb plate Rx+ Chest to Bar Pullups and Sandbag Carry (record weight of the bag in...Read More

JP CrossFit – Community Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 21: 4-8-12-16-20 etc Dumbbell clean and jerks Sit ups Box jumps — 250m row/200m run/9 cal bike after each round —Read More

JP CrossFit – Olympic Weightlifting Weightlifting welcome to our mid-cycle deload week 🙂 Snatch complex (3x(1+1), 75-80%) Pause snatch (below knee) + Snatch, 75-80% of your snatch Clean complex (3x(2+1), 75-80%) 2 cleans from blocks (below knee) + 1 jerk, 75-80% of your clean and jerk Paused Front Squat (4×2, 70-75%) 3 sec pause in...Read More

JP CrossFit – WOD Shoulder Press (Find a heavy 3) Metcon (AMRAP – Rounds and Reps) 16 Minute AMRAP 10 Pullups 20′ sprint 20′ plate carry 20′ sprint 15 Wall Balls 20′ sprint 20′ plate carry 20′ sprint Rx: 45/35lb plate Rx+ Chest to Bar Pullups and Sandbag Carry (record weight of the bag in...Read More