JP CrossFit – WOD Power Clean (Take 12 min to build to a heavy power clean ) Metcon (Time) 3 Rounds for Time 25 pushups 20 kettlebell swings * 15 power cleans ** *Rx: 24/20/16/12kg **Rx: 125/105/95/65lbs 15 min cap!Read More

JP CrossFit – WOD Front Squat (3 sets: 5 front squats *building in weight* ) this is just a warmup! don’t go crazy Metcon (AMRAP – Rounds and Reps) AMRAP 12 5 chest-to-bar pull ups 25 double unders 5 front squats* 25 double unders *Rx: 185/125/105/95Read More

JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) AMRAP 25 In Teams of 3 Partner A: 200 m run Partner B: AMRAP 16 wall balls 16 situps 16 burpees 16 box jumps Partner C: RestRead More

JP CrossFit – Community Metcon (AMRAP – Reps) AMRAP 25 In Teams of 3 Partner A: 200 m run Partner B: AMRAP 16 wall balls 16 situps 16 burpees 16 box jumps Partner C: RestRead More

JP CrossFit – WOD JPCF Open 25.3 (Time) For time: 5 wall walks 50-cal. row 5 wall walks 25 deadlifts (weight 1*) 5 wall walks 25 cleans (weight 2*) 5 wall walks 25 snatches (weight 3*) 5 wall walks 50-cal. Row Time cap: 20 minutes *Rx: Deadlift: 225/155/135/105 C lean: 135/85/75/65 Snatch: 95/65/55/45Read More

Announcements The sign up sheet for Friday Night Lights for 25.3 is now open! JP CrossFit – WOD Metcon (5 Rounds for reps) Every 90 sec for 5 rounds 5-10 ring rows Rx+: Feet elevated Metcon (5 Rounds for reps) EMOM 20 (5 rounds) Min 1: 60 double unders Min 2: 15 v-ups* Min 3:...Read More

JP CrossFit – WOD Metcon (AMRAP – Reps) AMRAP 20 with a partner Partner A: 200m run Partner B: AMRAP rope climbs –1:00 rest*– Partner A: 200m run Partner B: AMRAP wall walks –1:00 rest*– Your score is the total wall walks and rope climbs completed combined as a team*Both partners must complete the run...Read More

JP CrossFit – WOD Metcon (Time) 10 Rounds for Time 3 deadlifts 1-2-3-4-5-6-7-8-9-10 double dumbbell squats 18 min time cap Rx: Barbell: 255/205/185/155 Dumbbell: 2x50s/2x35s/2x20sDumbbell can be held in the front rack or racked onto the shouldersRead More

JP CrossFit – WOD Metcon (Weight) Build to a heavy complex: 1 power snatch + 2 overhead squats Metcon (AMRAP – Rounds and Reps) AMRAP 14 5 bar over burpees 5 overhead squats* 5 pull ups 5 power snatches* *Rx: 95/75/65/55Read More

JP CrossFit – Community Metcon (Time) In teams of 2 for time 1000m run (together) 60 v-ups 30 doubele db cleans 800m run (together) 40 v-ups 20 double db cleans 600m run (together) 20 v-ups 10 double db cleans 24 min cap! Rx+: toes to bar instead of v-upsRead More