JP CrossFit – WOD Announcements Quick scheduling announcement! There will be no open gym this Saturday from 12:30-2:30pm and no 24/7 access from 2:30- 4:00pm. Sorry for the inconvenience folks! Cindy on the Run (AMRAP – Rounds and Reps) AMRAP 20 3 rounds of Cindy 5 shuttle runs* 1 round of Cindy = 5 pull...Read More

JP CrossFit – WOD Press in Split (3×2 per leg) Do two presses with the right leg forward, reset and do two presses with the left leg forward. After doing both then re-rack. Goal here is to solidify your split position and also tire your arms a bit Split Jerk (moderate 5×1) Moderate= around 80-85%...Read More

JP CrossFit – WOD Metcon (Time) For Time: 1:00on/1:00off 2 rounds of 75 wall balls 15 cleans Rx: 115/85 Rx:155/105, tall balls 20min cap!You can only chip through the work during the 1:00 work phase. Pick a wall ball weight that allows you to work at big sets–shoot for sets of 10. Because you get...Read More

JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) AMRAP 24 Partner 1: 400 m run/500m row/500m ski/20 or 15 cal bike Partner 2: AMRAP 20 situps 15 kettlebell swings 10 pushups 5 burpee box jump oversRead More

JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) AMRAP 24 Partner 1: 400 m run/500m row/500m ski/20 or 15 cal bike Partner 2: AMRAP 20 situps 15 kettlebell swings 10 pushups 5 burpee box jump oversRead More

JP CrossFit – WOD Metcon (6 Rounds for reps) EMOM 24 1: 15/12 cal row 2: 30 double unders 3: AMRAP overhead squat 4: rest Rx: 95/65 Rx+: 60 dubs, 135/95Read More

JP CrossFit – Olympic Weightlifting Snatch (3×1 @80%) Clean and Jerk (3×1 @80%) Front Squat (3×3 @75%) Accessories Front Plank: 3×60 secRead More

JP CrossFit – WOD Deadlift (3 x 5 moderate to heavy) Metcon (AMRAP – Reps) AMRAP 7 wallballs* EMOM starting at 1:00: 5 deadlifts* *Rx: 185/125, 10/9 ft target *Rx+: 225/155, tall balls!Read More

JP CrossFit – WOD Metcon (AMRAP – Rounds and Reps) AMRAP 18 2 rope climbs 4 burpee over DB 6 alt. DB devils press* 8 DB alt. step-ups* *Rx: 50/35, 24″/20″ *Rx+: 60/40Read More

JP CrossFit – WOD Metcon (AMRAP – Rounds and Reps) 5 rounds x AMRAP 3 3 HSPUs 6 power snatch 9 box jump overs rest 1 min b/w rounds, pick up where you left off Rx: 95/65, 24″/20″Read More