JP CrossFit – WOD Announcements Here’s a wod you can do at home (dumbbell version) or at the gym (barbell version). The high reps arethe dumbbell version, and the low reps is the barbell version. This is a throwback from at-home pandemic times! Happy holidays! What it Feels Like to Fall in Love (Time) 27-21-15...Read More
JP CrossFit – Community What it Feels Like to Fall in Love (Time) 27-21-15 clusters* 21-15-9 burpees *Rx: Barbell 21-15-9 reps 95/65Cluster reps are for single or double dumbbells. The Rx reps are for barbells.Read More
JP CrossFit – WOD Crash and Burn I (Time) 40 rounds: 1 jump squat 2 jump lunges 6 minute time cap! Add :01 to 6:00 for every round not completed. Crash and Burn II (Time) For time: 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 Unbroken push ups 10 minute time cap! Crash and Burn III (Time) For time: 30 burpees 30...Read More
JP CrossFit – WOD Metcon (Time) For time: 2-4-6-8-10 power snatches* 6 toes to bar –3 min rest– 10-8-6-4-2 power cleans* 6 toes to bar *Rx: Snatches 75/55, Cleans 115/85 Rx+: Snatches 95/65, Cleans 135/95 15 min cap!Make sure to end with the toes to bar. Scale toes to bar to be done in 1-2...Read More
JP CrossFit – WOD Back Squat (5×5) Rest 3-4 min between sets Flight Simulator (Time) For time: 10-20-30-40-50-40-30-20-10 Double unders Sets must be performed unbroken. They may be combined. 8 minute time cap! Flight Sim (HQ) (Time) 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 Unbroken double unders Individual sets. Cannot be combined.Read More
JP CrossFit – WOD Roaming Diane (Time) For Time 21 deadlifts* 40ft handstand walk 15 deadlifts* 30ft handstand walk 9 deadlifts* 20ft handstand walk *Rx: 225/155 Rx+: 10ft increments only 10 min cap! Diane off the Wall (Time) For Time 21 deadlifts* 7 wall walks 15 deadlifts* 5 wall walks 9 deadlifts* 3 wall walks...Read More
JP CrossFit – WOD The Capacity Builder Part 1: Pull Ups (5 Rounds for reps) 3:00 on/ 3:00 off for 5 rounds 18/15 cal row 15 wall balls AMRAP chest to bar pull ups Rx: 20/14, 10’/9′ Rx+: 11’/ 9′, Bar muscle upThis is about building your capacity at a movement you don’t feel particularly...Read More
JP CrossFit – Community Announcements Tis the season athletes! Its time for the 12 days of Christmas workout! this workout is completed just like the song “12 Days of Christmas”. So, you will start with 1 wall walk- then you will complete2 thrusters and 1 wall walk- then 3 squats, 2 thrusters and 1 wall...Read More
JP CrossFit – Community Announcements Tis the season athletes! Its time for the 12 days of Christmas workout! this workout is completed just like the song “12 Days of Christmas”. So, you will start with 1 wall walk- then you will complete2 thrusters and 1 wall walk- then 3 squats, 2 thrusters and 1 wall...Read More
JP CrossFit – Olympic Weightlifting Snatch (3×1 @85-90%) Clean (4×3 @80-85%) Front Squat (HS @RPE8, then 3×3@-15%) Find a heavy single at RPE 8, which means you have roughly two reps left in the tank. Go by feel, or aim for 92% of your estimated max. Then do 3×3 at 15% less than today’s heavy...Read More
