JP CrossFit – WOD Metcon Metcon (Time) 2 rounds: 25 box jump overs* 25 toes to bar 25 kettlebell swings* 25 sit ups 25 weighted step ups* 25 Russian twists* 25 transverse wall balls* 25 up downs *Rx = 24″/20″, 24kg/16kg, 50/35, 20/14 Rx+ = 30 reps each 23 minute cap!All the things! Step ups...Read More

JP CrossFit – WOD Weightlifting Metcon (Weight) EMOM 9: 1 clean and jerk Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 7: 3 clean and jerks* 5 front squats* 7 bar over burpees *Rx = 115/80 Rx+ = 155/105Read More

JP CrossFit – Community Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 24: Teams of 3: 15 synchro push ups 18 synchro lunges 21 synchro sit ups After each round, each partner rows 250m, one at a time. A medball is held overhead by another partner. Third partner rests. At the 24:00, synchro high fivesRead More

JP CrossFit – WOD 1000M Ski Erg (Time) 1000m Seated Ski Erg (Time)Read More

JP CrossFit – Community Metcon Metcon (5 Rounds for reps) 5 rounds: With a 3:00 clock 300m run 12 swings AMRAP squat — rest 1:00 — 1st round: air squats 2nd round: goblet squats 3rd round: squat jumps 4th round: squat cleans 5th round: thrustersRead More

JP CrossFit – Olympic Weightlifting The gym will be closed next Fri, 11/26, so check out the home workout we have for you! https://docs.google.com/document/d/1lNqkkDWqfzBFOOnmfNGn5U0Q9RMAikUW7youtvy-2TE/edit?usp=sharing Weightlifting Snatch (12×1) At 85% of your max snatch. Consistency consistency consistency! Back Squat Set 1: 10 reps 65% Set 2: 5 reps at 70% Set 3: 5 reps at 72.5%...Read More

JP CrossFit – WOD Weightlifting Power Snatch (Find a moderately heavy 5 rep, drop from the top) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 8: 4 burpee box jumps 5 power snatches* *Rx = 95/65 Rx+ = 135/95Read More

JP CrossFit – WOD Metcon 800m Run (Time) Max Effort 800m Run Metcon Squat Rundamentals (AMRAP – Rounds and Reps) AMRAP 16: 200m run 3 rounds: 10 wall balls* 25 double unders *Rx = 20/14 ()Read More

JP CrossFit – WOD Metcon Metcon (5 Rounds for reps) EMOM 20: 1: 18/15 calorie row 2: 8 dumbbell overhead lunges* 8 dumbbell overhead lunges 3: AMRAP toes to bar 4: rest *Rx = 50/35First 8 lunges are on one side, second set is on the other side. Score is total toes to bar across...Read More

JP CrossFit – WOD Metcon Metcon (Time) For time: 50 air squats 25 burpees 15 power cleans* 50 air squats 25 burpees 12 power cleans* 50 air squats 25 burpees 9 power cleans* *Rx = 95/65, 115/80, 135/95 Rx+ = 155/105, 185/125, 205/135 18 minute time cap!Read More