JP CrossFit – WOD Metcon Metcon (5 Rounds for reps) EMOM 20: Min 1: 15/12 calorie row Min 2: 30 Double Unders* Min 3: AMRAP rope climbs* Min 4: rest *Rx+ = 60 dubs, legless rope climbs with no jump Score is total rope climbs per round (5 numbers)Read More

JP CrossFit – WOD Weightlifting Sumo Deadlift (Full Reset Moderate 3×3) Build up to a moderate set of three reps and hit it three times. Metcon Metcon (Time) For Time: 30-20-10 Dumbbell Snatch 15-10-5 Burpee Box Jump Overs Rx: 50/35#, 24/20″ Rx+: 60/40# 9 min time capKeep a steady pace and enjoy two of the...Read More

JP CrossFit – WOD Announcements It’s Ari’s first week of programming! Go Ari! Weightlifting Thruster (Heavy 1×3 Thruster) Build up to a heavy 3 rep thruster. Metcon Metcon (Time) 10 rounds for time: 5 thrusters* 5 toes to bar *Rx= 75/55# *Rx+= 95/65# 9 min time capFind a weight for the thruster and a toes...Read More

JP CrossFit – Community Metcon (Time) For time- with a partner: Cash in: 400 m run 50 burpee box get overs(24/30) 80 DB snatch (50/35) 200 wallballs 80 DB snatch 50 burpee box get overs Cash out:400m run30 minute cap!Read More

JP CrossFit – Community Metcon (Time) For time -with a partner: Cash in: 400 m run 50 burpee box get overs(24/30) 80 DB snatch (50/35) 200 wallballs 80 DB snatch 50 burpee box get overs Cash out: 400m run30 min cap!Read More

JP CrossFit – WOD Metcon (5 Rounds for calories) 5 rounds: 2 min on/2 min off 5 wall facing HSPU 7 hang power cleans * max calorie row/bike in remaining time *Rx: 95/65, row cals *Rx+: 155/105, bike cals Score is caloriesRead More

JP CrossFit – Olympic Weightlifting Clean complex (7x(1+2) @60-70%) 1 Clean + 2 Hang Cleans (below knee) Clean Pull (4x(1+3) @80-90%) 1 Clean Pull + 3 Hang Clean Pull (below knee) Split Jerk (5×2 @65-70%) from a rack Press in Split (3x(4+4)) 4 per legRead More

JP CrossFit – WOD Bench Press (Build to moderate 1×3) Something we don’t get to do very often, have fun! Metcon (Time) 5 Rounds 200 m run 20-16-12-8-4 burpee pull ups17min cap!Read More

JP CrossFit – WOD Metcon (AMRAP – Rounds and Reps) AMRAP 12 2 bar muscle ups 6 deadlifts* 8 v-ups 20 double unders *Rx: 225/155 Cashout 😉 It’s Coach Ashley’s birthday!! 30 birthday burpees to celebrate!Read More

JP CrossFit – WOD Strength (No Measure) Every 90 seconds x 10 1 clean and jerkbuild in weight over the 10 rounds, should be close to 1RM by the end. After the 10 rounds you will get 5 minutes to try to hit a new PR! Clean and Jerk (Heavy 1 Rep!) Successories (No Measure)...Read More