JP CrossFit – WOD Announcements Warm-up (No Measure) No better place to start than the programming from the Free Trial, a class that most of you have taken. The spreadsheet will be available at the gym, but you can also access it yourself through the link below. Good luck! Points spreadsheet: https://docs.google.com/spreadsheets/d/1mrxGVrRA071QUGUdgy-0sn7SbB_B_a8J4IC4oG1_CKI/edit?usp=sharing Weightlifting Deadlift (Find...Read More

JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) With a partner I-go-you-go AMRAP 24 12 devils press* 24 weighted step ups 12 devils press* 24 box jumps 12 devils press* 24 burpee Box jumpsRead More

JP CrossFit – WOD Weightlifting Metcon (No Measure) EMOM 8: 3 overhead squatsFrom the rack. Overhead Squat (For your final lift from the EMOM ) Metcon Zoomies (AMRAP – Rounds and Reps) AMRAP 12: 5 wall balls* 5 20′ shuttle runs 5 pull ups* 5 20′ shuttle runs *Rx = 20/14 Rx+ = 30/20, chest-to-barRead More

JP CrossFit – Olympic Weightlifting Watch these before class! https://youtu.be/v7f0zT2P6Lw https://youtu.be/D5BUtMk0INY https://youtu.be/X0jgKK02Qxo Weightlifting Hang Snatch (5×1) Low Hang Snatch – bring the bar below the knee. Start at 75% and work up to 80% of your Snatch. Afterbash Overhead Squat (5×3) Technique Track! Build to a heavy 3 (or 3RM) over the course of five...Read More

JP CrossFit – WOD Metcon Metcon (AMRAP – Rounds and Reps) Death By: 2, 4, 6, 8, 10 etc til failure Box jumps* Dumbbell hang clean and jerks* *Rx = 24″/20″, 50/35Score is rounds plus reps, with each minute being a round. Even if you don’t think you’ll finish the work within the minute, still...Read More

JP CrossFit – WOD Announcements Warm-up (No Measure) Reminder to send your vaccine cards to [email protected]! We want to get all of you cleared by Saturday. Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 20: 5-10-15-20-25, etc Deadlifts* Push ups Toes to bar — 55 double unders after each round — *Rx = 155/105 Rx+...Read More

JP CrossFit – WOD Weightlifting Hang Squat Clean (Find a heavy double!) Metcon Metcon (Time) 4 rounds: 18 air squats 9 burpees 12 air squats 6 burpees 6 air squats 3 burpees — rest 1 min — 13 min time cap!Read More

JP CrossFit – WOD Announcements Warm-up (No Measure) Vaccine Mandate: Starting this Saturday 1/15, the City of Boston is requiring proof of vaccination for gyms. You have two options: 1. (preferred) Email a picture of your card to [email protected]. 2. Bring your card and show it to a coach. You don’t have to wait til...Read More

JP CrossFit – Community Announcements Warm-up (No Measure) Today’s the last day to sign up for the Cup! https://forms.gle/qvVERip9XapsKxmi9 Metcon Metcon (Distance) AMRAP 24 In teams of 3 Partner 1 16 dumbbell snatches* 14 box jumps 12 push ups Partner 2 AMRAP row Partner 3 rest *Rx = 50/35 Rx+ = 70/50Your score is total...Read More

JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) AMRAP 14 10 weighted Lunges 10 Shoulder to overhead 10 db overhead squats 10 swings –2 snow sprints– Unweighted version 10 lunges 10 push ups 10 squats 10 jumping jacks. –2 snow sprints–Make sure to bring a shovel, gloves and a matt! Prepare to do...Read More