JP CrossFit – WOD Metcon (AMRAP – Rounds and Reps) 25 Minute AMRAP 250m Row or 200m Run 15 Pushups 25 Box Jumps (24″/20″) 15 DB Snatches (50lbs/35lbs) 15 Medball Weighted Situps (20lbs/14lbs)Athletes are encouraged to alternate between rowing and runningRead More
JP CrossFit – WOD Front Squat (Find a heavy double) Fran is tomorrow. Choose wisely. Squat Fundamentals (AMRAP – Rounds and Reps) As Many Rounds As Possible (AMRAP) in 10 minutes 10 Wallballs 25 Double UndersRead More
JP CrossFit – WOD Power Clean (Find a heavy double, drop from the top and reset) Metcon (Time) 5 rounds 6 Cleans 4 Wall Walks 10 Toes to Bar Rx: 135/95 Rx+: 155/110 Scale to 3 Wall Walks as needed 16 minute capRead More
JP CrossFit – Community Metcon Metcon (AMRAP – Rounds and Reps) With a partner: AMRAP 24: 200m run 20 synchro sit ups 20 synchro kettlebell swings A: 18 air squats 12 burpees B: 18 Russian twists 12 push upsPartners run together and do the synchro work together, and then one does A and the other...Read More
JP CrossFit – Olympic Weightlifting Weightlifting Snatch (3×1) 3×1 at 85% of your snatch pr Clean and Jerk (3×1) 3×1 at 85% of your CJ PR Back Squat (3×3) 3×3 at 75% of your estimated max back squat Afterbash 3×3 straight-legged box jumpRead More
JP CrossFit – Community Metcon Metcon (Time) For time: 300m run 30 air squats 30 burpees 6 minute cap! At the 8:00 mark: Track Lunge (Time) For time: 300m walking lunges* *Rx+: backstep lungeRead More
JP CrossFit – Olympic Weightlifting Weightlifting Snatch (HS, then 2×1) Find a heavy single, then do two back-off sets at 90-95% Clean and Jerk (2×1) 2×1 at 85-90% Front Squat (3×2) 3×2 at 85% Afterbash 3×3 at 20% of max back squatRead More
JP CrossFit – WOD Announcements Registration for How to get a Kipping Pullup is now officially open on Wodify! (limit 12 athletes) When? Sat, July 9th Time? 12:30-1:30pm What? Class 1: How to get a Kipping Pullup! Prerequisites: Full range of motion pullup and 3 second hold w/ chin over bar, each with band assistance...Read More
