JP CrossFit – WOD Deficit Deadlift (Every 20s x 20 sets 1 deficit deadlift @ RPE 6/7) Deadlifts on a 3″ platform.stay at the same weight for all 20 reps Metcon (Time) 10-9-8-7-6-5-4-3-2-1 Deadlifts* 1-2-3-4-5-6-7-8-9-10 Chest to bar pull ups 12 min cap *Rx: 225/185/155/105Read More

JP CrossFit – WOD Metcon (Time) Every 2:30 x 6 3 wall walks 50 double unders 10 DBall Squats* *Rx+: sandbag squatsScore is the time of your SLOWEST round Finisher (Checkmark) Tabata Abs 8x :20s on/10s off hollow rock flutter kicksRead More

JP CrossFit – WOD Metcon (AMRAP – Rounds and Reps) AMRAP 24 400 m run 15 power cleans* 20 burpees over the bar *Rx: 155/135/105/95Read More

JP CrossFit – WOD Back Squat (E3MOM x 5 sets 6 back squats @ RPE 7/8 ) stay at the same weight for all 5 rounds Metcon (AMRAP – Rounds and Reps) AMRAP 8 10 dumbbell hang clean and jerks* 60 hops over the dumbbell 10 ab mat sit-ups^ *Rx: 50/40/35/25 ^Rx+: GHD sit upsRead More

JP CrossFit – WOD Skillwork (Checkmark) Skillwork- BMU prep: EMOM x 6 Option 1: 3-5 hip to bar drill Option 2: 3-5 “3 position” box drills Option 3: 1-2 banded BMU Metcon (5 Rounds for reps) EMOM 20 1. :30s max calorie row 2. :30s max rep pushups 3. :30s max rep box jump overs...Read More

Announcements Phoenix Cup Teams are now posted on the site! JP CrossFit – WODRead More

JP CrossFit – WOD Metcon (Time) For Time: Accumulate 50 front squats…. but every minute (including start) do 5 burpees 12m cap Rx: 135/95/85/65 Metcon (Checkmark) Bodybuilding Finisher: 3 rounds, not for time 10 Hanging windshield wipers (5 in each direction) 10/arm hammer curls 10 overhead dumbbell tricep extensions 10 weighted calf raises Accumulate a...Read More

JP CrossFit – WOD Metcon (No Measure) 25M EMOM 1: 12/15 cal row 2: AMRAP Rope Climbs 3: 10 Wall ball sit-ups 4: AMRAP Wall-balls 5: Rest Rx: 20/14 Rx+ Wall ball GHDs AMRAP Rope Climbs (5 Rounds for reps) AMRAP Wall Balls (5 Rounds for reps)Read More

JP CrossFit – WOD Split Jerk (Every 2:30m for 5 rounds, 3 Split Jerks, building in weight to RPE 8) Record top set Metcon (Time) For Time: 21-15-9 Box Jumps Push Jerk 10m Cap Rx: 155/135/105/75 24″/20″Read More

Announcements We have decided to extend the deadline for the Phoenix Cup until Monday, Jan 5th! Why sign up? We built the Phoenix Cup to bring us closer together. It doesn’t matter if you are brand new to the gym or a seasoned veteran—everyone has a role to play. Actually, the biggest way to help...Read More