JP CrossFit – WOD Weightlifting Front Squat (Moderate 3 rep) Metcon Metcon (4 Rounds for reps) Tabata! Wall balls* Up downs Lateral hops Calorie row *Rx = 20/14Score is lowest rep total per movement!Read More

JP CrossFit – WOD Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 14: 3-6-9-12-15 etc Box jumps* Kettlebell S2OH – R side* Kettlebell S2OH – L side Deadlifts* *Rx = 24″/20″, 16kg/12kg, 185/125 Rx+ = 30″/24″, 24kg/16kg, 225/155Read More

JP CrossFit – WOD Announcements Tim’s Last Day of Coaching 🙁 Metcon Metcon (Time) 15 rounds: 8 sit ups 4 pull ups 2 squat cleans* *Rx = 135/95 Rx+ = 185/125 15 minute cap!Read More

JP CrossFit – WOD Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 18: 35 double unders 20 weighted step ups* 35 double unders — rest 1 min — 35 double unders 20 pistols 35 double unders — rest 1 min — 35 double unders 20 handstand push ups 35 double unders — rest 1 min...Read More

JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) Team workout!!! AMRAP 30 In teams of 4: Player 1: 400m row Player 2: platehold Player 3: AMRAP 6 db deadlifts 6 db hang cleans 6 db shoulder to overhead 6 db snatches Player 4: rest Rx+: sandbag holdPlayer 1 dictates the transitions. When player...Read More

JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) Team workout!!! AMRAP 30 In teams of 4: Player 1: 400m row Player 2: platehold Player 3: AMRAP 6 db deadlifts 6 db hang cleans 6 db shoulder to overhead 6 db snatches Player 4: rest Rx+: sandbag holdPlayer 1 dictates the transitions. When player...Read More

JP CrossFit – WOD Announcements This workout is going to be quite involved and it’s long, so there won’t be time for a traditional class for the morning and noon classes. Instead, morning and noon coaches will help you find the right bar height and help you get set up in a heat with the...Read More

JP CrossFit – WOD Back Squat (Moderate 1×5 ) Sara’s Birthday Finisher (Time) 10 rounds for time 2 burpees 4 v-ups 6 kb swings* 8 min cap! *Rx: 16/12kg Rx+ 24kg/16kgRead More

JP CrossFit – WOD Metcon (AMRAP – Rounds and Reps) AMRAP 10 25 double unders 8 single db OH lunge 5 ft handstand walk –add 5 ft each round– Rx: 50/35 Rx+: 60/40Note: WE WILL NOT BE USING WALL WALKS AS A SCALE FOR HSW TODAY! You’re welcome 🙂 What is the scale? Well you...Read More

JP CrossFit – WOD Metcon (No Measure) Gymnastics skill work 7 rounds of 10 sec on/30 sec off L-sit holdAccumulate as many seconds as you can during the 10 seconds of work Metcon (AMRAP – Rounds and Reps) With a Partner AMRAP 12 Partner A: 10 burpee shuttle runs Partner B: AMRAP 10 db squats...Read More