JP CrossFit – Olympic Weightlifting Snatch complex (5x(1+1) @70-75%) Snatch Pull + Hang Snatch (below knee) Jerk Balance (3×3) Clean and Jerk (4x(1+1) @70-75%) Power Clean + Jerk Front Squat (3×3 @RPE 6) RPE 6 means 4 reps left in the tank. If you’re at a loss of where to start, try 80%Read More

JP CrossFit – WOD Announcements The 2023 PCup shirt order is going out tonight at 8:00! Last chance to order your swag! https://forms.gle/yz4D7haWHmqGFuch7 Skin the Cats (No Measure) Find an appropriately scaled variation, then accumulate 10 reps.Perform each rep for best quality; rest as needed between reps to maintain quality. Metcon (AMRAP – Rounds and...Read More

JP CrossFit – WOD Announcements Order your 2023 PCup shirt by tomorrow! https://forms.gle/yz4D7haWHmqGFuch7 Weighted Pull-ups (5×1) Annie Get Your Gun (Time) For time: 50-40-30-20-10 Double unders Sit ups 25-20-15-10-5 Pistols13 min soft capRead More

JP CrossFit – WOD Announcements Order your 2023 PCup shirt by this Friday! https://forms.gle/yz4D7haWHmqGFuch7 Power Clean (1×2 Drop from the top) Metcon (7 Rounds for reps) 7 Rounds 1:00 on; 0:30 off 3 Power cleans AMRAP Bar Over Burpees Rx: 135/95 Rx+ 185/125Read More

JP CrossFit – WOD Announcements Order your 2023 PCup shirt by this Friday! https://forms.gle/yz4D7haWHmqGFuch7 Back Squat (Build to a heavy set of five) Metcon (AMRAP – Rounds and Reps) 10Minute AMRAP 10 Box Jumps 15 Hollow Body Rocks 10 Pushups 15 Kettlebell Swings Rx: 24/20″ box, 16kg/24kg Rx+ 30/24″ box, 24kg/32kgRead More

JP CrossFit – WOD Grace (Time) For Time: 30 Clean and Jerks, 135# / 95#Scale weight to complete in under 5 minutes. Post WOD Successories (No Measure) 3 Rounds 5 Shoulder Windmills per side 8 Overhead Palof Press per side 10 Drinking Birds 2 minute foam roll each Mid to lower back Lats and/or shoulders...Read More

JP CrossFit – Community () Metcon (AMRAP – Rounds and Reps) AMRAP 26 In teams of 3: Partner A: 500m row Partner B: AMRAP 10 weighted squats 10 push ups 10 db snatches Partner C: Heavy object bear hug hold* *object options include: wall balls, plates, sandbags Rx+: plyometric plate push upsScore is rounds and...Read More

JP CrossFit – Community () Metcon (AMRAP – Rounds and Reps) AMRAP 26 In teams of 3: Partner A: 500m row Partner B: AMRAP 10 weighted squats 10 push ups 10 db snatches Partner C: Heavy object bear hug hold* *object options include: wall balls, plates, sandbags Rx+: plyometric plate push upsScore is rounds and...Read More

JP CrossFit – WOD Metcon (AMRAP – Rounds and Reps) With a 14 min clock: 1000m cash-in row    With time remaining AMRAP      15 kb or db shoulder to overhead*         25 ft double kb or db walking lunge*      15 kb or db deadlift*          25 ft double kb...Read More

JP CrossFit – Olympic Weightlifting Hang Snatch (5×1, 85-90%) from blocks below the knee Power Clean (4×2 @70-75%) Back Squat (6RM) Find a 6RM, then 4×6 at 15% less than your 6RMRead More