JP CrossFit – WOD Metcon (3 Rounds for reps) Fight Gone Bad Style EMOM 18 (3 rounds) Min 1: DB snatches* Min 2: weighted lunges* Min 3: lateral hops* Min 4: Situps Min 5: cal row Min 6: rest *Rx:50/35 Rx+60/40, cal bike instead...Read More
JP CrossFit – WOD Walking DB DT (AMRAP – Rounds and Reps) AMRAP 10 12 double db deadlifts 9 double db hang power cleans 6 double db shoulder to overheads *10ft handstand walk *Rx: 2×35/25 Rx+ 2×50/35Sub 2 wall walks for handstand walk. Hang power cleans can be done outside or...Read More
JP CrossFit – WOD Announcements JPCF is participating int the TYPE 1 Takedown fundraiser on November 5th. Type 1 takedown benefits a 501c3 foundation named Diabetes Wills way. Diabetes Will’s Way is a nonprofit that serves young people across the entire United States. Will’s Way has issued grants in nearly every state, serving families who...Read More
JP CrossFit – WOD Metcon (No Measure) E90 for 6 rounds 1 high hang squat clean 1 low hang squat clean 1 squat cleanBuild in weight across rounds. High hang will limit the amount of weight you can use. Use this emom to dial down your form. Squat Clean (Heavy single )Read More
JP CrossFit – Community LAST OUTDOORS COMMUNITY WOD (Time) Partitioned how you like 1500m run (5 laps) 100 push ups 100 lunges 100 air squats Rx+: Weighted vest 20/14 Cap: 30 min capThis can also be done as a partnership. If done as partners, add 1 lap (6...Read More
JP CrossFit – WOD Metcon (No Measure) With a 10:00 Cal row DB weighted lunge* –2:00 rest– With a 10:00 wall balls* kettlebell swings* –2:00 rest– With a 10:00 db cluster* burpee step ups ...Read More
JP CrossFit – Olympic Weightlifting Snatch (5×1, 60-65%) Olyween Competitors: 5×1 @60-65% Non-Competitors: Find a 1RM. No more than two misses. Clean and Jerk (5×1, 60-65%) Olyween Competitors: 5×1 @60-65% Non-Competitors: Find a 1RM. No more than two misses. Front Squat (3×2, 60%) Olyween Competitors: 3×2 @60% Non-Competitors: 4×2 @75-80%Read More
JP CrossFit – WOD Metcon (No Measure) Back squat 6 reps @ 60-65% or moderate 5 reps @ 65-73% or moderate 3 reps at 75-83% or heavy 2 reps @ 83-87% or heavy AMRAP reps @87-93% Back Squat 800 m Weighted carry (Time) 800m weighted carry 8min cap! Rx: 35lb...Read More
JP CrossFit – WOD CrossFit Games Open 16.3 (AMRAP – Reps) AMRAP 7 minutes 10 power snatches 3 bar muscle-ups Men use 75 lb. Women use 55 lb.Been a hot second since we did a little open WOD. Note: please disregard gender designations. This is a pre-made benchmark WOD from HQ. Choose the weight that...Read More
