Announcements DATE CHANGE! Now June 14 at 1pm Join us on Saturday, June 14 at 1:00pm for our next gymnastics pulling seminar! The Butterfly Kip: Deterministic Non-Linear Systems Sign up in Wodify now! JP CrossFit – WOD Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about Murph click hereThis is a benchmark so, make sure to put all the details you can in your notes including what scaling you did, and what rep scheme you used. Also, make sure not to click RX unless you completed it with a weight vest.Read more

JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) AMRAP 22 Partner A: AMRAP 12 dumbbell snatch 12 wall balls 12 sit-ups 12 dumbbell push press Partner B: 400/500m row Switch once Partner B completes the rowing! When Partner B is done rowing, Partner B picks up where Partner A left off. Scoring: How many cumulative rounds and reps you complete with your partner.Read more

JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) AMRAP 22 Partner A: AMRAP 12 dumbbell snatch 12 wall balls 12 sit-ups 12 dumbbell push press Partner B: 400/500m row Switch once Partner B completes the rowing! When Partner B is done rowing, Partner B picks up where Partner A left off. Scoring: How many cumulative rounds and reps you complete with your partner.Read more

JP CrossFit – WOD Squat Snatch (Every 1:30 x 5 sets 2 squat snatches- building to a heavy weight ) Metcon (Time) For time: 9-7-5 Squat snatches* 21-15-9 Handstand pushups Burpees over the bar *Rx: 115/105/85/75 15 min cap!Scoring: Time it takes to complete the workout. If you are do not finish within the time cap, add the reps remaining to 15:00 as seconds, so if you finish with 5 handstand pushups remaining in the round of 9, your score would be 15:14.Read more

JP CrossFit – WOD Metcon (AMRAP – Rounds and Reps) AMRAP 30 With a partner, you-go-I-go 1000m row 30 toes to bar 6 rope climbsScoring: Rounds and reps completed with your partner. The row will count as 10 reps, 1 for every 100m. If you complete 3 rounds plus 653m on the rower, your score would be 3 rounds plus 6 reps. If you complete 3 rounds and end with 3 rope climbs to go in the round, your score would be 3 rounds plus 43 reps.Read more