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 – 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
JP CrossFit – WOD Metcon (Weight) Build to a heavy complex of 1 power clean 1 hang squat clean 1 squat cleanYou can drop from the top after the hang squat clean in order to fully reset and brace for that last squat clean today. We’re looking for fast feet out in...Read More
JP CrossFit – WOD Split Jerk (Build to a heavy (83-95%) 1 rep and hit it 3 separate times ) Build to a heavy (83-95%) 1 rep and hit it 3 separate times. Rest around 3-4 min in between single reps. From the rack. Metcon (AMRAP – Rounds and Reps) AMRAP 9 16...Read More
JP CrossFit – WOD Announcements Registration for the 2023 Phoenix Cup is live! https://forms.gle/yz4D7haWHmqGFuch7 Metcon Metcon (Time) Partner Version For time with a partner, I-go-you-go 800m run 300 air squats 800m run 200 situps 800m run 100 burpees 38 min cap!!!Partners may split the run between themselves i.e. I do 400 and you do 400, or...Read More
JP CrossFit – WOD Metcon (AMRAP – Rounds and Reps) AMRAP 15 1 power snatch * 30 double unders 3 bar muscle ups –add 1 snatch every round– *Rx: 105/75 Rx+ 135/95Snatch should be something you do as singles, or perhaps...Read More