JP CrossFit – WOD Squat Clean (1×2) Every 2:00 for 6 sets 2 squat cleans building to RPE 9/10 Run Karen, Run! (Time) For time 150 wall balls* EMOM (including 0:00), 2 shuttle runs (down and back=1) 13 min cap! *Rx: 20/14 Scoring: Time it takes you to complete the workout. If you do not finish within the time cap, add the reps remaining as seconds to 13:00.Read more

Announcements The JPCF Board Game Social is coming up this Sunday, 9/27 @ 1:00 PM!Join us for our first community social event! Bring your favorite board or card games to share.RSVP via the Partiful link. JP CrossFit – WOD Strength (Weight) Every 2:00 for 5 sets 2 snatch pulls +1 power snatch building to RPE 7/8 Score: Heaviest weight successfully lifted for the complex. Metcon (Time) For Time 21-18-15-12-9-6-3 Power snatches* Burpees over the bar 17 min cap *Rx: 95/75/65/55 Scoring: Time it takes you to complete the workout. If you do not finish within the time cap, add the reps remaining as seconds to 17:00.Read more

JP CrossFit – WOD HSW Skill Work (Checkmark) 10 minutes to either HS walk for max distance or obstacle course Practice kicking up and walking a few steps (can kick up to a partner that is spotting) Kicking up to a wall + shoulder taps Round the worlds on a box Any combination of 1 – 4 Metcon (AMRAP – Rounds & Reps) AMRAP 24 400m run 100 ft farmers carry walking lunge* 50 ft handstand walk Rx: 2×50/2×40/2×35/2×25 Scoring: The amount of rounds and reps you complete within 24 minutes. 5′ handstand walk = 1 repRead more

JP CrossFit – Community Metcon (Time) For time: In teams of 3- 2 partners work while 1 rests: 90 synchro russian kettlebell swings (eye level) 400 m run 75 synchro burpees 400 m run 60 synchro dumbbell cleans 400m run 45 synchro sit-ups 400 m run 21 synchro devils press 30 min cap! 2 people are always working while 1 is resting – the runs are together! * Kettlebell swings – synchro will be considered having the kettlebell at eye level at the same time. * Burpees/Devils Press – synchro will be considered being on the ground at the same time. * Dumbbell cleans – synchro will be considered having the dumbbell to the shoulder at the same time. * Sit-ups – synchro will be considered being “up” from the ground at the same time.Read more

JP CrossFit – Community Metcon (Time) For time: In teams of 3- 2 partners work while 1 rests: 90 synchro russian kettlebell swings (eye level) 400 m run 75 synchro burpees 400 m run 60 synchro dumbbell cleans 400m run 45 synchro sit-ups 400 m run 21 synchro devils press 30 min cap! 2 people are always working while 1 is resting – the runs are together! * Kettlebell swings – synchro will be considered having the kettlebell at eye level at the same time. * Burpees/Devils Press – synchro will be considered being on the ground at the same time. * Dumbbell cleans – synchro will be considered having the dumbbell to the shoulder at the same time. * Sit-ups – synchro will be considered being “up” from the ground at the same time.Read more