JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) AMRAP 30 In teams of 2, i-go-you-go 100 dumbbell thrusters 100 situps 100 push ups 100 russian twists 100 weighted step ups –Every 5 min 10 synchro burpees (bonus points for high five at the top)–Read More

JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) AMRAP 30 In teams of 2, i-go-you-go 100 dumbbell thrusters 100 situps 100 push ups 100 russian twists 100 weighted step ups –Every 5 min 10 synchro burpees (bonus points for high five at the top)–Read More

JP CrossFit – WOD Warm-up jk lol. April Fools! Metcon Metcon (4 Rounds for reps) 4:00on/ 2:00 off for 4 rounds Athletes choice 20 situps AMRAP squat cleans* *Rx 115/75 Rx+155/105 Your choices: 500m row 400m run 20 burpeesRead More

JP CrossFit – Olympic Weightlifting Today we do Tall Snatches! These are technically drop snatches, but the video gives good info: https://www.youtube.com/shorts/3U1B24uI68s these are tall snatches: https://youtu.be/dCiugtIWFrU Weightlifting Power Snatch (1×3) find a heavy 3 Hang Snatch (1×3) find a heavy 3 Back Squat (1×8) find a heavy 8 😬😬😬Read More

JP CrossFit – WOD Announcements Transgender Day of Visibility (also called TDOV) was created in 2010 by trans advocate Rachel Crandall in response to the overwhelming majority of media about trans folks being focused on violence. Instead TDOV focuses on celebrating and recognizing the resilience and accomplishments of the transgender community. This is also an...Read More

JP CrossFit – WOD Metcon (Time) 5 rounds for time 10 swings* 8 goblet squats* 6 up downs *Rx: 16kg/12kg Rx+:24kg/16kg 7 min cap! Back Squat (find a heavy 1×5)Read More

JP CrossFit – WOD Metcon (5 Rounds for reps) EMOM 20 Min 1: AMRAP calorie row Min 2: rest Min 3: 9 toes to bar AMRAP push ups Min 4: restIn the comment section write reps for each movement for each round. To calculate each round, add calories rowed plus push ups for total reps...Read More

JP CrossFit – WOD Metcon (AMRAP – Rounds and Reps) AMRAP 12: 10 front squats* 12 v-ups 15ft handstand walk *Rx: 95/65 Rx+: 135/95Handstand walks counted in 5ft increments. Sub 3 wall walks for handstand walk.Read More

JP CrossFit – Community Metcon Metcon (AMRAP – Rounds and Reps) 25 Minute AMRAP 800m run 16 Goblet Squats 16 Pushups 16 DB or KB Snatches 16 Burpees Rx: 35/25 Rx+: 50/35Read More

JP CrossFit – Olympic Weightlifting to be completed during open gym Weightlifting Push Jerk (3×3) at 80% of your power jerk Shoulder Press (3×5) at 75% of your strict press Snatch complex (4x(5+1), 75%) Snatch Press + Overhead Squat, i.e. five behind-the-neck, snatch-grip presses followed by an overhead squatRead More