JP CrossFit – WOD Metcon (Time) For time 2-4-6-8-10-8-6-4-2 kettlebell swings* pistols pull ups** -1 stair run between rounds – *Rx: 16kg/12kg **Rx+: 24kg/16kg, chest to bar pull ups 13 min time cap!!Read More

JP CrossFit – Olympic Weightlifting Warm-up Focus for Week 2 is overhead position and shoulder stability Weightlifting Snatch complex (Snatch Lift Off + High Pull + Hang Snatch, 70-80%) (if you don’t have a 1RM snatch, take this time to find one, instead) Weightlifting Overhead Squat (85-90%) Weightlifting Snatch Pull (@95% with a 6-second negative)...Read More

JP CrossFit – WOD Metcon Metcon (AMRAP – Reps) With a 10 min clock 4 rounds 10 Hand stand push ups 8 Front Squats 6 burpees with time remaining AMRAP double unders *Rx: 115/80 *Rx+: 135/95Scale to have 2-3 min of dubs. 1 Round should take about 2 min.Read More

JP CrossFit – WOD Weightlifting Deadlift (4×3) Silent deadlift Metcon Metcon (Time) Accumulate 4:00 plank* –50 ft plate pinch carry every time you break– Rx: 2×35/ 2×25 Rx+: Hollow hold 😉 6 min time cap!Read More

JP CrossFit – WOD Metcon (No Measure) Part A : With a 6 min time cap 1000m row –Rest 3 min — 1000m Row (Time) Max Effort 1000m RowFor reference and record Metcon (AMRAP – Rounds and Reps) Part B: AMRAP 6 3 wall walks 12 weighted step ups * *Rx: 50/35Read More

JP CrossFit – WOD Metcon Metcon (No Measure) 10 min to complete 7 complexes of: 1 high hang power snatch 1 low hang power snatch 1 power snatchAdd weight as long as form stays good. This is purely skill work. Ingrid (Time) 10 Rounds For Time: 3 Snatches (135/95 lb) 3 Burpees Over the BarTo...Read More

JP CrossFit – Community Metcon (5 Rounds for reps) EMOM 25 Min 1: 14 KB/DB Deadlifts Min 2: AMRAP Box jumps Min 3: 20 Russian Twists Min 4: AMRAP stair runs Min 5: restRead More

JP CrossFit – Community Metcon (Time) Happy Juneteenth! In teams of 2 I-go-you-go 300m run 150 push ups 300m run 150 squats 300m run 150 up downs 300m run 150 snatches 30 min time cap!!Runs completed together. No equipment? Sub snatches with jump lunges.Read More

JP CrossFit – Olympic Weightlifting Warm-up Weightlifting Clean complex (Clean Lift Off + Clean + Hang Clean 6×1, 65-75%) Behind The Neck Jerk (Split Jerk 6×1, 65-75%) Weightlifting Optional post-class strength work Back Squat (4-6-4-6-max, 75-70-80-75-80%)Read More

JP CrossFit – WOD Metcon Metcon (AMRAP – Rounds and Reps) With a 13 min clock Partner A: AMRAP 8 handstand push ups 35 double unders Partner B: 500m rowScale the row to 2 min of work. Switch when partner B finishes rowing. Continue work where partner A left off. Only count the AMRAP for...Read More