JP CrossFit – WOD Back Squat (E3MOM x 5 sets 6 back squats @ RPE 7/8 ) stay at the same weight for all 5 rounds Metcon (AMRAP – Rounds and Reps) AMRAP 8 10 dumbbell hang clean and jerks* 60 hops over the dumbbell 10 ab mat sit-ups^ *Rx: 50/40/35/25 ^Rx+: GHD sit upsRead more

JP CrossFit – WOD Skillwork (Checkmark) Skillwork- BMU prep: EMOM x 6 Option 1: 3-5 hip to bar drill Option 2: 3-5 “3 position” box drills Option 3: 1-2 banded BMU Metcon (5 Rounds for reps) EMOM 20 1. :30s max calorie row 2. :30s max rep pushups 3. :30s max rep box jump overs 4. :30s max rep bar muscle upRead more

Announcements Phoenix Cup Teams are now posted on the site! JP CrossFit – WODRead more

JP CrossFit – WOD Metcon (Time) For Time: Accumulate 50 front squats…. but every minute (including start) do 5 burpees 12m cap Rx: 135/95/85/65 Metcon (Checkmark) Bodybuilding Finisher: 3 rounds, not for time 10 Hanging windshield wipers (5 in each direction) 10/arm hammer curls 10 overhead dumbbell tricep extensions 10 weighted calf raises Accumulate a 1m plankRead more

JP CrossFit – WOD Metcon (No Measure) 25M EMOM 1: 12/15 cal row 2: AMRAP Rope Climbs 3: 10 Wall ball sit-ups 4: AMRAP Wall-balls 5: Rest Rx: 20/14 Rx+ Wall ball GHDs AMRAP Rope Climbs (5 Rounds for reps) AMRAP Wall Balls (5 Rounds for reps)Read more